Emotion Regulation Made Simple — DBT Workbook (Book 3), 44 Printable Pages

Why everything lands so hard, and what to do about it. 44 printable pages of guided practice and plain-English explanation — from lived experience of BPD, not from a textbook.

The biggest book in the series, because this is the one that takes the longest. Emotion regulation isn't about having fewer feelings. It's about the gap between the feeling and what you do with it getting slightly wider.

WHAT'S INSIDE

IDENTIFYING AND LABELLING EMOTIONS — naming it properly, because "fine" and "awful" are not a working vocabulary.

THE EMOTION MODEL — what actually happens between the thing and the reaction, mapped out.

CHECK THE FACTS — with a worked example, then your own.

OPPOSITE ACTION — including a lived-experience section on what it really looks like when you try it.

PROBLEM SOLVING — for the ones that are, in fact, solvable.

THE PLEASE SKILLS — sleep, food, illness, substances, movement. Boring and load-bearing.

BUILD POSITIVE EXPERIENCES, BUILD MASTERY, COPE AHEAD — the long game.

ALSO IN THIS BOOK

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

- A pleasant activities list you fill in yourself

- Daily DBT reflection pages

- An emotion regulation toolbox: every skill, and when to reach for it

- Notes pages, and original colouring pages 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 who can get through a crisis but can't work out why it started

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

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

HOW TO USE IT

Slowly. This is not a book to get through in a weekend.

One skill at a time is the honest version. There is no week where it all clicks.

HOW IT WORKS

- Instant download, available the moment payment clears

- One A4 PDF, 44 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

THE PRICE

£6.99. The biggest single book in the series — about sixteen pence a page.

The price you see is the price you pay. If you're in the UK or the EU, VAT is already included — nothing gets added at the last screen.

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