Struggling with overwhelming emotions? Learn the same skills therapists teach.
This comprehensive 40-page Emotional Regulation Workbook gives you evidence-based tools to understand, manage, and transform your emotional responses. Drawing from Dialectical Behavior Therapy (DBT), Cognitive Behavioral Therapy (CBT), Polyvagal Theory, and mindfulness practices, this workbook delivers the same strategies used in professional therapy settings.
What's Inside:
✓ Understanding Emotions — The emotion wheel, window of tolerance, body mapping, and intensity scales to build emotional awareness
✓ Identifying Triggers & Patterns — Discover your personal triggers, early warning signs, and the emotion-thought-action chain
✓ Crisis Skills (TIPP) — Temperature, Intense exercise, Paced breathing, and Paired muscle relaxation for moments when emotions hit 7-10
✓ Grounding & Breathing — 5-4-3-2-1 technique, box breathing, 4-7-8 breathing, and bee breath exercises
✓ Changing Your Response — Opposite Action, Check the Facts, and Cognitive Reframing to shift unhelpful patterns
✓ Long-Term Resilience — ABC PLEASE skills, building positive experiences, and creating your personal regulation plan
✓ Quick Reference Tools — Emergency regulation card, go-to skills reference, and crisis resources
Perfect For:
Adults managing anxiety, anger, or overwhelming emotions
Anyone wanting to respond rather than react
People in therapy looking for homework support
Self-guided emotional wellness journeys
Mental health professionals seeking client resources
Format: Printable PDF, US Letter size (8.5" x 11"), 40 pages with writing spaces for reflection and practice.
Struggling with overwhelming emotions? Learn the same skills therapists teach.
This comprehensive 40-page Emotional Regulation Workbook gives you evidence-based tools to understand, manage, and transform your emotional responses. Drawing from Dialectical Behavior Therapy (DBT), Cognitive Behavioral Therapy (CBT), Polyvagal Theory, and mindfulness practices, this workbook delivers the same strategies used in professional therapy settings.
What's Inside:
✓ Understanding Emotions — The emotion wheel, window of tolerance, body mapping, and intensity scales to build emotional awareness
✓ Identifying Triggers & Patterns — Discover your personal triggers, early warning signs, and the emotion-thought-action chain
✓ Crisis Skills (TIPP) — Temperature, Intense exercise, Paced breathing, and Paired muscle relaxation for moments when emotions hit 7-10
✓ Grounding & Breathing — 5-4-3-2-1 technique, box breathing, 4-7-8 breathing, and bee breath exercises
✓ Changing Your Response — Opposite Action, Check the Facts, and Cognitive Reframing to shift unhelpful patterns
✓ Long-Term Resilience — ABC PLEASE skills, building positive experiences, and creating your personal regulation plan
✓ Quick Reference Tools — Emergency regulation card, go-to skills reference, and crisis resources
Perfect For:
Adults managing anxiety, anger, or overwhelming emotions
Anyone wanting to respond rather than react
People in therapy looking for homework support
Self-guided emotional wellness journeys
Mental health professionals seeking client resources
Format: Printable PDF, US Letter size (8.5" x 11"), 40 pages with writing spaces for reflection and practice.
