Finding Your Balance: A DBT Skills Workbook

Finding Your Balance: A DBT Skills Workbook

You can honor your emotions while learning new ways to respond.

Created by Jarrece Patrick Psychotherapy & Consulting, this 34-page workbook introduces practical Dialectical Behavior Therapy (DBT) skills to help you navigate difficult moments, communicate your needs, and build greater emotional awareness.

Explore four core modules:

• Mindfulness: Practice being present and noticing your thoughts and feelings without judgment.

• Distress Tolerance: Learn ways to move through painful moments without making the situation worse.

• Emotion Regulation: Understand emotional patterns and practice more intentional responses.

• Interpersonal Effectiveness: Build skills for clear communication, healthy boundaries, and self-respect.

Inside, you’ll find easy-to-understand psychoeducation, everyday examples, guided reflection, fill-in worksheets, a weekly skills diary, and a personal skills plan.

Print your workbook or complete it digitally in a compatible PDF reader. Use it for personal growth, between therapy sessions, or alongside a therapist-led skills class.

Small steps. Repeated practice. Room to grow.

This workbook is an educational resource, not a complete DBT program or a substitute for individualized therapy or crisis support.