The Complete DBT Series — All Four Workbooks, 150 Printable Pages

£14.99 (about $20 USD). Your bank converts it automatically at checkout.

All four DBT modules in one download. 150 printable pages of worksheets, guided practice and plain-English explanations — written from lived experience of BPD, not from a textbook.

Mindfulness. Distress tolerance. Emotion regulation. Interpersonal effectiveness. The same four modules a DBT programme runs through, minus the eleven-month waiting list.

I made these because I couldn't find what I needed. Everything out there was either a clinical manual I couldn't get through, or an inspirational quote on a pastel background that helped nobody. They're not magic. They're a quiet place to look at the stuff you've been avoiding, one page at a time.

WHAT YOU GET

One A4 printable PDF. 150 pages. Four complete workbooks.

BOOK ONE — MINDFULNESS MADE SIMPLE

Noticing a feeling arriving before it takes the wheel. Observe, describe, participate. Non-judgementally, one-mindfully, effectively. This is the foundation the other three sit on, and it is nothing to do with incense.

BOOK TWO — DISTRESS TOLERANCE MADE SIMPLE

Getting through the moment without making it worse. STOP. TIPP. Pros and cons written before you need them. ACCEPTS, self-soothe, IMPROVE. Radical acceptance, for the things that will not be problem-solved.

BOOK THREE — EMOTION REGULATION MADE SIMPLE

Why everything lands so hard, and what to do about it. Naming the emotion properly. Check the Facts. Opposite Action. The PLEASE skills. Building positive experiences. Coping ahead. Riding the wave.

BOOK FOUR — INTERPERSONAL EFFECTIVENESS MADE SIMPLE

Ask for what you need. Say no. Keep the relationship anyway. DEAR MAN, GIVE, FAST. Saying no and surviving the silence. Validation. Boundaries, written for people who were taught that having any was rude.

IN ALL FOUR BOOKS

- A guided practice page for every single skill — not just explanations

- Daily DBT reflection pages and weekly check-ins

- A quick-reference toolbox per book: every skill, and when to reach for it

- Notes pages for the thoughts that arrive sideways

- Original colouring pages, to slow your mind down between the harder bits

- A 3-page taster of The DBT Diary Card Journal at the end

WHO IT'S FOR

- Anyone living with BPD, EUPD, anxiety, or emotions that arrive louder than they should

- People on a DBT waiting list who want to start now

- People who finished a programme and want to keep the skills warm

- Anyone doing this on their own, at their own pace, with nobody watching

You don't need a diagnosis to use these. You don't need to be in crisis to deserve support. You don't need to do it in order, or finish it, or do it well.

HOW TO USE IT

Print the lot and put it in a folder. Or print one book. Or print the single page that matches the week you're having and leave the rest.

There's no schedule and no start date. Nobody is marking it. If you fill in four pages in March and nothing until August, that still counts.

THE PRICE

The four books are £6.99 each (about $9), £27.96 bought separately. Together they're £14.99, about $20.

HOW IT WORKS

- Instant download, available the moment payment clears

- One PDF, A4, 150 pages

- Print at home, print at a shop, or work through it on a tablet

- Yours forever — reprint as often as you need, for as long as you need

A GENTLE NOTE

This is a self-help workbook written from lived experience of BPD. It isn't therapy and it doesn't replace professional support — it sits alongside it. Crisis contacts are included inside.

Because this is an instant download, returns aren't possible, but if anything is wrong with your file, message me and I'll sort it out.

You're not broken. You're mid-process. 🖤

Ellen

BPD & I