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.

Genres: Self Help, Nonfiction, Psychology, Mental Health

224 pages, Paperback

Published March 7, 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.

[Candace Haskell · Rating 5 out of 5]

A simple, direct bibliotherapeutic approach to emotional dysregulation. The 12 week course gives easy to understand explanations and practical exercises to master strong emotions. From my experience, if you use these techniques your relationships with difficult, provoking people will improve exponentially.

[Matthew Juffs · Rating 5 out of 5]

I've stuck to the 1 Chapter per Week rule mostly - and have just completed the final one! Looking back at page 15 was an eye opener - seeing how far I've come! I shall be repeating this whole workbook and continually practicing DBT on a weekly basis.

[Heather A · Rating 3 out of 5]

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

[Evil Secret Ninja · Rating 4 out of 5]

very simple DBT guide

[Scott Safford · Rating 3 out of 5]

It was ok. Feel like some of the descriptions and instructions needed more fleshed, particularly in Tyne latter half of the book. And a bit over-reliant on mnemonics.

[Pamela Vedders · Rating 5 out of 5]

great book if you want to learn about dbt therapy