Distress Tolerance Made Simple — DBT Workbook (Book 2), 40 Printable Pages

Getting through the moment without making it worse. 40 printable pages of guided practice and plain-English explanation — from lived experience of BPD, not from a textbook.

This is the crisis-survival module. It is not about fixing the problem or feeling better about it. It's about not setting fire to anything in the twenty minutes before the wave passes.

WHAT'S INSIDE

STOP — the four seconds between the feeling and the thing you'd regret.

TIPP — temperature, intense exercise, paced breathing, paired relaxation. The ones that work on your body when talking to yourself isn't touching it.

PROS AND CONS — written down before you need them, because nobody weighs anything up sensibly mid-crisis.

ACCEPTS — distraction that isn't avoidance.

SELF-SOOTHE WITH THE SENSES — all five, one at a time.

IMPROVE and RADICAL ACCEPTANCE — for the things that will not be problem-solved, however much you'd like them to be.

ALSO IN THIS BOOK

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

- Three ways to use it: slow learning, crisis support, or reflection

- Daily DBT reflection pages

- A distress tolerance 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 on a DBT waiting list who want something to use tonight

- People who know what a bad hour looks like and want a plan in advance

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

HOW TO USE IT

Print it and keep it somewhere you can reach without thinking. Bedside drawer, bag, glovebox.

The whole point of this book is that it's already there when you can't plan anything.

HOW IT WORKS

- Instant download, available the moment payment clears

- One A4 PDF, 40 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. About seventeen pence a page, and you print it as many times as you like.

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