Emotion Regulation Made Simple — DBT Workbook (Book 3)

Your emotions aren't the problem. Not having the tools to handle them is.

This workbook breaks down DBT emotion regulation skills into plain language — no clinical jargon, no textbook theory. Just honest, practical tools written from lived experience of BPD. It's not about suppressing your emotions. It's about learning what to do with them.

What's inside: PLEASE skills (reduce emotional vulnerability day to day), Check the Facts (pause before you react), Opposite Action (change how you feel by changing what you do), problem solving (for when action is the answer), IMPROVE the Moment (for when you just need to get through), Cope Ahead (plan for the hard situations before they hit), self-respect effectiveness without losing yourself, and mindfulness of emotions — feel it without letting it win. Plus reflection prompts, practice pages, and a weekly skills tracker.

Who it's for: people living with BPD, anxiety, or emotional overwhelm who want practical tools — not another book that tells them to "just breathe."

Part of the DBT Skills Made Simple series: Book 1 Mindfulness Made Simple, Book 2 Distress Tolerance Made Simple, Book 3 Emotion Regulation Made Simple (this one), Book 4 Interpersonal Effectiveness Made Simple.

File details: one PDF, 44 pages, A4. Print at home or use digitally with GoodNotes, Notability, or similar. Instant download — no waiting, no shipping.

For personal use only — please don't resell or redistribute it.

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

— Ellen 🖤

BPD & I

UK/EU prices +VAT at checkout