Distress Tolerance Made Simple — DBT Workbook (Book 2)

When emotions hit hard, you need a toolkit — not a textbook.

Distress Tolerance Made Simple is a 40-page DBT workbook for the moments that feel unbearable. The skills inside are called "the emergency kit of DBT" — designed to get you through crisis without making things worse. 

Written by Ellen Shearn (BPD & I) — someone who's actually lived with BPD, anxiety, and emotional overwhelm. No clinical jargon. No pressure. Just practical, gentle tools for when the storm hits.

What's inside — 8 DBT distress tolerance skills: the STOP skill (pause before you react), TIPP skills (calm your body in minutes), pros and cons (weigh the urge before you act), ACCEPTS (distract with purpose), self-soothe with the five senses, IMPROVE the moment, reality acceptance skills, and turning the mind and willingness. Plus reflection prompts, guided exercises, and journaling pages throughout.

File details: one PDF, 32 pages, A4. Print at home or use digitally with GoodNotes, Notability, or similar. Instant download — no waiting, no shipping. There's no right way to use it — fill a page, or just a sentence. Both are progress.

Part of the DBT Skills Made Simple series: Book 1 Mindfulness Made Simple, Book 2 Distress Tolerance Made Simple (this one), Book 3 Emotion Regulation Made Simple, Book 4 Interpersonal Effectiveness Made Simple.

This one gets you through the storm. Book 1 helps you build steadier ground between storms — get both together in the bundle and save: https://www.etsy.com/uk/listing/4493436616/dbt-workbook-bundle-mindfulness-distress

For personal use only — please don't resell or redistribute it.

You're not broken. You're just mid-process. 

— Ellen🖤

BPD & I 

UK/EU prices +VAT at checkout