The DBT Skills Daily Journal: 10 Minutes a Day to Soothe Your Emotions with Dialectical Behavior Therapy

by Dylan Zambrano MSW, Sheri Van Dijk (Foreword)

Transform negative thoughts, manage intense emotions, and improve overall well-being—in just ten minutes a day. If you struggle to control intense thoughts, emotions, and behaviors, you are not alone. Millions suffer from severe emotion regulation problems, resulting in anxiety, depression, and other mental health disorders. Negative thoughts, difficult emotions, and unhealthy behaviors are hard to manage, and can be overwhelming. What you need is a quick, easy-to-commit-to program for building greater self-awareness and intentionality—so you can take charge of your emotions and start living the life you want. The DBT Skills Daily Journal combines the popular method of guided journaling with dialectical behavior therapy (DBT) skills-building to offer an incredibly accessible program for transforming your negative thoughts and intense emotions. With only ten minutes of daily written reflection, you’ll strengthen the four core DBT skills—mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness—that will help soothe your negative thoughts and emotions, improve resilience, and increase your overall well-being. You’ll also develop lifelong skills for better emotion control—and you’ll do it in an easy, accessible, and accountable way. If you’re looking for a go-to, take-anywhere resource for getting your negative thoughts, emotions, and behaviors in check, you’ve found it. The DBT Skills Daily Journal is an exciting new approach that will have you writing your way out of struggle and into a more meaningful and fulfilling life. Written by renowned mental health and wellness experts, New Harbinger’s Journals for Change combine evidence-based psychology with proven-effective guided journaling techniques to help you make lasting personal change—one page at a time.

Genres: Self Help, Nonfiction, Psychology, Mental Health

184 pages, Paperback

Published October 1, 2023

Reviews

[Kelsey Jovichevich · Rating 5 out of 5]

Thoughtful prompts informed by DBT, with daily encouragements to practice skills everyday. Definitely helpful for those looking to commit to practicing DBT skills daily.

[Amy Price · Rating 5 out of 5]

Good journal prompts and guidance on using DBT skills, bringing awareness to your emotions, and being mindful about daily challenges! Highly recommend.

[Paula]

Dialectical Behavior Therapy (DBT) was designed by Marsha Linehan in the 90’s and has been shown to effective in helping people manage emotional dysregulation. Originally designed to treat Borderline Personality Disorder the skills in DBT are applicable to all people with emotions, which is all people.

This journal introduces the four skill categories; mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness. It provides an overview of the skills (which can be discussed more in therapy or looked up online, if needed) and then daily guided journal pages to delve into your own self-reflection that relates to the four categories. Overall, this is a nice way to learn some skills and have a space to self-reflect as you practice using them in your life!

Please be mindful that this is not a replacement for therapy, and that emotional dysregulation that is interfering with your functioning is a great reason to seek therapy and mental health support!

[Chloe · Rating 5 out of 5]

As Mr. Zambrano stated, DBT was initially designed for those with challenges in regulating intense emotions and interpersonal struggles, thus DBT has something to offer for everyone. This worksbook/journal has reviews the 4 modules of DBT and has morning journal prompts and end of day prompts. A core concept of DBT is mindfulness of attending to our world with INTENTION. These prompts aid us in starting our day and ending our day with intention and live our lives with a DBT lens that helps us regulate our emotions and interpersonal struggles. These prompts really take just TEN minutes a day! Whether you are a seasoned DBT individual or just a beginner, this book can help you make small behavioral changes by monitoring your emotions, thoughts, and behaviors and makes you feel in control of your life. Couldn't recommend this book more! I will defiantly recommend it to my patients.

[Jaclyn Cataldi · Rating 5 out of 5]

The DBT Skills Journal is an excellent way to manage your emotions and check in with your well being daily. This is a great guide for everyone, regardless of your experience with DBT. It’s been a mindful and meditative way for me to start and end each day and has deeply improved my self awareness. Highly recommend!

[Kennan Gregory · Rating 5 out of 5]

This journal provides an opportunity to pause and mindfully reflect on your emotions and thoughts, and to consider the ways to make positive changes in your behaviours. I work in the mental health field and will definitely be recommending this to the clients I work with.

[Emma · Rating 5 out of 5]

This is an excellent resource for anyone who’s done dbt skills group and wants to keep up with their dbt skills practice, or anyone who is just looking to add some self-care into their day and learn more about dbt.

[Synchro8 · Rating 5 out of 5]

Excellent daily journal. Such a great book to recommend to clients! This journal is straightforward, helpful and totally increases relaxation.

[Micaela · Rating 5 out of 5]

A great journal to reflect on emotions, coping skills, intention setting and daily achievements to celebrate and be grateful of

[Katherine Gregory · Rating 5 out of 5]

I love this style of practicing the DBT skills. As someone who requires structure and routine to hold myself accountable to using the DBT skills, this is the perfect journal. I would highly recommend this to anyone who is looking for a structured journaling program using DBT skills.

[Jamie Mudrick · Rating 5 out of 5]

Really helpful for building self-awareness and intentions for healthy coping skills.
The journal prompts are really great and full of questions that prompt self-reflection and insights. Great way to remind me to practice coping skills daily for long term impact. Must read!