Interpersonal Effectiveness Made Simple — DBT Workbook (Book 4)

Knowing what you need isn't the hard part. Asking for it is.

This workbook teaches you how to ask for what you need, say no without guilt, hold your boundaries, and keep relationships — without losing yourself in the process. Written in plain language from lived experience of BPD.

What's inside: DEAR MAN (ask for what you need clearly and calmly), GIVE (keep the relationship while you do it), FAST (hold your self-respect at the same time), saying no without spiralling into guilt, validation (understanding others without agreeing with everything), walking the middle path, relationship mindfulness, and boundaries — what they actually are and how to hold them. Plus practice pages, reflection prompts, and a weekly skills tracker.

Who it's for: anyone with BPD, anxiety, or a history of difficult relationships who wants real skills — not advice that assumes you already have everything figured out.

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

File details: one PDF, 40 pages, A4. Print at home or use digitally with GoodNotes, Notability, or similar. Instant download — no waiting, no shipping.

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

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

— Ellen🖤

BPD & I 

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