DBT Emotion Regulation Toolkit

Learning to understand and regulate emotions is a core skill for improving mental wellbeing and building a balanced life. This workbook has been designed to help you recognise emotions, understand what they are communicating and respond in healthier, more effective ways.

Using evidence-based Dialectical Behaviour Therapy (DBT) principles, this workbook teaches practical emotion regulation strategies including identifying emotions, recognising secondary emotions, reducing emotional vulnerability, building positive experiences, mindfulness of emotions and Opposite Action. Through psychoeducation, reflection exercises and structured worksheets, you'll develop practical skills to manage overwhelming emotions and respond more intentionally.

How This Workbook Can Help

Using this workbook can help you:

• Better understand your emotions
• Identify and label emotions more accurately
• Recognise primary and secondary emotions
• Reduce emotional vulnerability
• Build healthier coping strategies
• Increase positive emotional experiences
• Practise mindfulness of emotions
• Learn and apply Opposite Action skills
• Improve emotional awareness and resilience
• Respond to emotions rather than react impulsively

What's Included

Introduction

• Understanding Emotion Regulation
• Why Emotions Matter
• Goals of Emotion Regulation

Self Reflection & Awareness

• Emotion Regulation Self Reflection
• Identifying and Labelling Emotions
• Primary vs Secondary Emotions
• Observing and Describing Emotions Log
• Secondary Emotions
• Secondary Emotions Log

Reducing Emotional Vulnerability

• P.L.E.A.S.E. Skills
• P.L.E.A.S.E. Planning Worksheet
• Build Mastery Planning

Building Positive Emotions

• Increasing Positive Emotional Events Planner

Mindfulness of Emotions

• Being Mindful of Your Emotions
• Reflection Exercise

Opposite Action

• Opposite Action Psychoeducation
• Opposite Action Practice Worksheet
• Opposite Action Log
• Opposite Action Map for:
  • Sadness
  • Anger
  • Fear and Anxiety
  • Shame
  • Guilt

This workbook has been designed using evidence-based DBT principles and can be used independently or alongside therapy.

Who This Resource Is For

This resource may be helpful if you:

• Experience intense or overwhelming emotions
• Want to improve emotional regulation
• React impulsively when distressed
• Want to better understand your emotions
• Are learning DBT skills
• Experience shame, guilt, anger or anxiety
• Want practical emotion regulation worksheets
• Are looking to build healthier coping skills

This resource is suitable for psychologists, counsellors, therapists, social workers, mental health clinicians, coaches, mental health students and individuals completing self-directed therapy.

These worksheets are also suitable for therapists to use directly in sessions, as structured discussion tools, skill-building exercises, or between-session homework.

Product Details

DBT Emotion Regulation Workbook

• 17 page PDF
• Instant digital download
• Printable PDF format
• A4 size
• Suitable for print or digital use
• Designed for personal or therapeutic use
• No physical item will be shipped

Important Information

This resource is designed for psychoeducation, therapy and personal development. It is not intended to replace professional psychological or medical advice, assessment or treatment.

How You Will Receive Your File

Your files will be available for instant download immediately after purchase. Simply download, print or use them digitally at home or during therapy sessions.

Copyright

Copyright © 2025 The Resource Library Limited. All rights reserved.

This resource is for personal and professional use with clients. Redistribution, resale, sharing, copying or commercial reproduction of these files is prohibited.