DBT Workbook Bundle: Emotion Regulation & Boundaries — 82 Printable Pages

82 printable pages of DBT worksheets, guided practice and real coping

skills — for the days emotions land harder than they should, and for

everything that gets complicated when another person is involved.

Written from lived experience of BPD, not from a textbook.

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 actually look at the stuff you've been avoiding,

one page at a time.

You don't need to have done the first two books. You don't need a

diagnosis. You can start here.

WHAT'S INSIDE

One A4 printable PDF. 82 pages. Two full workbooks.

EMOTION REGULATION MADE SIMPLE

Why does everything land so hard, and what am I supposed to do about it?

- Naming the emotion, properly. Most of us have three words for feelings

and one of them is "fine"

- Check the Facts — working out whether the story your brain wrote

actually happened

- Opposite Action — what to do when the emotion is real but acting on it

will make things worse

- The PLEASE skills — sleep, food, illness, substances, movement.

Unglamorous, and the foundation everything else sits on

- Building positive experiences, so the good days aren't purely accidental

- Build Mastery — the small competence that quietly changes how you see

yourself

- Cope Ahead, for the thing in the diary you're already dreading

- Ride the Wave — sitting with the feeling without acting on it

INTERPERSONAL EFFECTIVENESS MADE SIMPLE

Ask for what you need. Say no. Keep the relationship anyway.

- DEAR MAN — how to ask for something without apologising through the

entire sentence

- GIVE — keeping the relationship intact while you do it

- FAST — keeping your self-respect intact while you do both

- Saying no, and surviving the silence afterwards

- Validation — of other people, and the harder one, of yourself

- Boundaries that hold, written for people who were taught that having

any was rude

- Walking the middle path, when you swing between two extremes

- What to do when it goes badly anyway, because sometimes it does

IN BOTH BOOKS

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

- Daily DBT reflection pages and weekly check-ins

- A quick-reference toolbox: 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

WHY THESE TWO TOGETHER

Emotion regulation is understanding why the feeling turned up and what

it's actually asking for. Interpersonal effectiveness is what happens when

that feeling involves somebody else.

They're paired because that's how they get used. You rarely need one

without needing the other about ten minutes later.

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 rather than in

eleven months

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

- Anyone doing the work on their own, at their own pace, with nobody

watching

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 whole thing 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 two books are £6.99 each — £13.98 separately, £9.99 together.

If you want all four modules, The Complete DBT Series is £14.99.

A note on the total: if you're in the UK or the EU, Payhip adds VAT at

checkout, so you'll see roughly £11.99. That's a tax Payhip collects, not

a surprise charge from me.

HOW IT WORKS

- Instant download, available the moment payment clears

- One PDF, A4, 82 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

UK/EU prices +VAT at checkout