Self-Directed DBT Skills: A 3-Month DBT Workbook to Regulate Intense Emotions and Create Lasting Change with Dialectical Behavior Therapy

by Kiki Fehling, Elliot Weiner

Regulate intense emotions, change problematic behaviors, and build fulfilling relationships with this self-directed DBT skills program.


Created by psychologist Marsha M. Linehan, Dialectical Behavior Therapy (DBT) is an evidence-based approach for managing difficult emotions, thoughts, and behaviors. In this practical guide and workbook, you will develop skills in four key mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness. While traditional DBT programs take 6 to 12 months to complete and require weekly individual therapy, weekly group skills training, and regular phone coaching, Self-Directed DBT Skills distills the DBT skills into a 3-month program that anyone can access and implement on their own. Using this roadmap filled with actionable exercises, you’ll build a strong foundation for emotional well-being and create lasting change.  

·       Beginner-friendly DBT fundamentals that prepare you to move through a 3-month program so you can learn DBT skills without a DBT therapist
·       3-month timeline with progressive skill-building to add new skills to your DBT toolbox with weekly chapters that take 15 to 30 minutes to read
·       Step-by-step exercises by DBT-Linehan-board-certified psychologists who have helped hundreds of clients build meaningful lives through DBT
·       Downloadable worksheets and bonus materials like a DBT Skills Cheat Sheet to reinforce skills and help you apply them to your daily life

Genres: Self Help, Nonfiction, Psychology, Mental Health

213 pages, Kindle Edition

Published February 21, 2023

About the author

PhD

Reviews

[Kimberly Barnes · Rating 5 out of 5]

Dialectical Behavior Therapy, aka, DBT is a type of therapy that can assist individuals that struggle with handling emotions. It has a strong relationship to Cognitive Behavioral Therapy, with an increased emphasis on regulation of emotions. This book attempts to break down DBT into manageable pieces to allow an individual to learn the major tenets of this approach: mindfulness, distress tolerance, emotional regulation, and interpersonal effectiveness. This book is meant to be used over the course of 3 months, in order to fully learn the presented skills. There are 12 chapters in this book, with the intention that 1 chapter is to be read each week. At the end of each chapter, there is “homework” exercises that allow you to practice the newly presented skill. If you really want to learn DBT skills, this book will assist you. Using a self-help book is like a relationship with a friend or spouse, the more you put into it, the more you will get out of it. This book is easy to follow, with examples, worksheets, homework, and practice activities. As explained by the authors, a DBT companion notebook is a good idea so that you can put the presented skills into action and do the examples and activities. I highly recommend this book to anyone struggling with their thoughts and emotions. Thank you to NetGalley and the publisher for the advance review copy in exchange for my honest review.

[queenorca · Rating 5 out of 5]

Nice overview of DBT skills.

I would recommend this book for anyone who has been through a DBT study that lasts up to 12mo.
I went through a 15mo combined DBT / Exposure Therapy case study with Marsha Linnehan about 14yrs ago and this was an excellent review for me.
However, for shortened guide done at home, I felt it is an invaluable workbook for anyone who has the discipline to stay on track. I feel it would be a good reference for anyone trying to regulate their emotions.

[Lorain Moorehead · Rating 5 out of 5]

Self-Directed DBT Skills is one of the most engaging DBT workbooks I’ve come across. It offers clear, step-by-step guidance that makes the skills accessible for readers, while also serving as a helpful resource for therapists who are still building confidence in how to explain each skill and offer meaningful examples. And importantly, the writing throughout the book is blue so it’s a pleasant book to interact with.

[Ann T]

Thank you Zeitgeist and NetGalley for this ARC.

This workbook is easy to follow and explains DBT in an understandable way.
Worksheets are provided to do weekly, taking about 15-20 minutes per week. The book was informative, easy to use and provided in a way that is achievable to use on a regular basis.

I enjoyed this approach to DBT and learned much along the way.

[Heather A · Rating 3 out of 5]

It’s okayyyyy - has some good points that helped but I found some of the exercises redundant