Free workbook · Emotion regulation · No email required
Emotion Regulation Skills Pack
DBT-informed skills for riding out big feelings instead of obeying them.
About the workbook
When emotion arrives faster than thought, the gap between the feeling and what you do next is what there is to work with. These are practical skills for widening that gap.
Drawn from dialectical behaviour therapy: distress tolerance, riding out an urge, and what to do at the point where you can still choose.
Using and sharing it
Free to download, print, and share with clients. No resale. Please credit teocounselling.com. If you are a clinician, librarian, or community organisation and want to link to this workbook, the page you are on is the one to link to.
This workbook is educational. It is not therapy, not an assessment, and nothing in it is a diagnosis. If you are in immediate danger, call 911. In Canada, the Suicide Crisis Helpline can be reached by calling or texting 988, at any hour.
Download the PDFWorking on this with someone
A workbook can take you a surprising distance on its own. If you would rather not do it alone, TEO offers virtual therapy in British Columbia, Ontario, Alberta, Saskatchewan, Manitoba, and Newfoundland & Labrador — evenings and weekends, with a free 15–20 minute consultation first and no obligation afterward.
Related: Anger management counselling.
Others in the library
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Depression Support Toolkit
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