If You're Curious About These Questions...
You should listen to this audiobook
- What if you could master the art of "radical acceptance" to find peace in situations you can't change?
- Have you ever wondered how to stop your emotions from spiraling before they become completely overwhelming?
- What’s the secret to asking for what you need and setting firm boundaries without damaging your closest relationships?
Listen to The Dialectical Behavior Therapy Skills Workbook — Free Audiobook
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Key Takeaways from The Dialectical Behavior Therapy Skills Workbook
- Learn how to use productive distraction techniques, like doing a chore or exercising, to create space from distressing situations without avoiding them completely.
- Discover how to practice self-soothing through sensory grounding, using comforting sights, smells, or physical sensations to relax during emotional overwhelm.
- Master the three core components of mindfulness—awareness, staying in the present moment, and nonjudgment—to practice radical acceptance of your feelings.
- Understand how to physically describe, draw, and define your emotions on paper to separate your true feelings from unhelpful self-judgment.
- Find out how primary emotions can trigger a complicated chain of secondary feelings, and learn to objectively identify your triggers to prevent harmful coping behaviors.
Learning Tools
Reinforce what you learned from The Dialectical Behavior Therapy Skills Workbook
Mind Map
The Dialectical Behavior Therapy Skills Workbook
Core Philosophy
Manage overwhelming emotions through actionable exercises
Radical acceptance means seeing reality without applying judgment
Regulated emotions provide guidance for thoughtful decision-making
Distress Tolerance
Purpose
Skill 1: Distraction
Skill 2: Self-soothing
Mindfulness
Three Components
Emotion Description Exercise
Emotion Regulation
Untangling Emotions
Visualization Exercise
Interpersonal Effectiveness
Behavior Styles
Self-Reflection Exercises
Quiz — Test Your Understanding
Question 1 of 7
What is the primary purpose of 'distraction' as a distress tolerance skill?
The Dialectical Behavior Therapy Skills Workbook — Full Chapter Overview
Chapter 1: Recommendation
Chapter 2: Step one: Distress tolerance
Chapter 3: Step two: Mindfulness
Chapter 4: Step three: Emotion regulation
Chapter 5: Step four: Interpersonal effectiveness
The Dialectical Behavior Therapy Skills Workbook Summary & Overview
The Dialectical Behavior Therapy Skills Workbook (2019) offers basic and advanced exercises to help people hone the four core emotional competencies. While it can be used alone, it’s also an excellent companion for anyone working with a therapist.
Who Should Listen to The Dialectical Behavior Therapy Skills Workbook?
- Anyone currently in therapy
- People interested in self-improvement
- Individuals struggling to manage their emotions
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