Emotional Regulation Workbook Kit for Adults: Fillable PDF, Coping Cards & Phone Guide

This emotional regulation workbook and coping skills card kit is designed for adults who want practical tools for overwhelm. You receive a fillable 60-page workbook, a print version, quick-reference cards, a phone guide, and Start Here instructions, with CBT exercises and DBT-informed distress tolerance practice.

This Emotional Regulation Emergency Kit from Navarro Therapy includes a 60-page workbook with six routes for anger, anxiety or panic feelings, shutdown, racing thoughts, overwhelm, and shame. Start with a brief pause tool, choose the closest state, and work toward one useful next action. You do not need to complete the workbook in order.

WHAT YOU RECEIVE

1. Start Here PDF - 3 pages of file help, privacy, and safety guidance.

2. Fillable workbook - 60 pages with 140 text fields and 38 checkboxes.

3. Printable workbook - the same 60 pages in a clean, low-ink layout.

4. Quick Reference Cards - 12 cards on 3 printable US Letter pages.

5. Phone Quick Guide - 8 portrait pages for reading or personal screenshots.

INSIDE THE WORKBOOK

Plain-language psychoeducation; original analogies; grounding and comfortable breathing options; CBT fact checks and balanced thoughts; DBT-informed STOP, validation, behavior choices, and cope-ahead practice; optional IFS-informed reflection; worked examples; personal coping and support plans; seven-day and thirty-day practice trackers; glossary; references and evidence limits.

DESIGNED FOR REAL USE

Use short tools during overwhelm and longer reflections when you have more capacity. Exercises allow sensory and movement adaptations. This is an English-language educational resource for adults age 18 and older. No audio, editable design template, personalized counseling, or physical item is included.

DIGITAL USE AND PRINTING

Type in the fillable workbook using a compatible full PDF reader. Test a sample entry, save, and reopen before continuing; some phone or browser previews may not save form entries consistently. Use the separate print version for handwriting. Workbook and cards use US Letter, 8.5 x 11 inches. The phone guide is for viewing, not typing.

ABOUT THE RESOURCE

Developed with AI-assisted drafting and design under the direction of Raymond Navarro, MS, LMHC (Florida license MH19212), for Navarro Therapy. It draws on CBT and DBT concepts, with optional IFS-informed prompts. References support the underlying concepts; the kit itself has not been clinically tested. IFS research is developing and more limited than the established CBT and DBT research bases.

IMPORTANT LIMITS

The word emergency refers to emotional overwhelm. This is not psychotherapy, diagnosis, treatment, medical advice, crisis care, individualized advice, or a suicide safety plan. Purchase does not create a therapist-client relationship. Do not delay needed care. For immediate danger or a medical emergency, use local emergency services (911 in the U.S.). Outside the U.S., use local emergency services.

PERSONAL-USE LICENSE

One purchaser may download, complete, and print personal copies. No resale, redistribution, shared-drive posting, or commercial handout use without written permission. For download or file issues, use the Contact link on this Payhip store without sending private clinical information.

DIGITAL DELIVERY

After purchase, access your files through Payhip’s download page and purchase email. For file help, use the Contact link on this store; do not send private clinical information.