Theeles Digital LLP
Neurodivergent-Friendly DBT Skills Workbook | 47-Page Printable PDF
From Rs. 699.00
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Practitioner reviewed
When emotions feel loud, even a small next step can be difficult to find. This printable workbook brings core Dialectical Behaviour Therapy (DBT) concepts into one calm, colour-coded place for adults who want a structured way to reflect, practise and build a personal toolkit.
Across 47 pages, you can explore the balance between acceptance and change, notice patterns in thoughts and emotions, and try practical exercises organised around four familiar DBT skill areas. Work through the pages in order or choose the section that feels most useful today.
What is inside
- Understanding DBT — 6 pages: Wise Mind, Emotion Mind and Reasonable Mind, a feelings wheel, functions of emotions and first-step goal prompts
- Mindfulness — 5 pages: observe, describe and participate skills; non-judgmental attention; meditation and a five-senses activity
- Distress tolerance — 12 pages: distraction, self-soothing, IMPROVE, pros and cons, TIPP, paced breathing, half-smiling and awareness exercises
- Emotional regulation — 10 pages: naming emotions, reducing vulnerability, positive experiences, mindful emotion awareness and opposite-action prompts
- Interpersonal effectiveness — 9 pages: relationship goals, mindful attention, DEAR MAN, GIVE, FAST, barriers to communication and planning ahead
- Self-reflection — 3 pages: prompts covering mindfulness, emotional regulation, relationships, distress tolerance, self-validation and self-compassion
A flexible, lower-pressure format
The pages use soft colours, clear section headings, bite-sized explanations and generous writing space. Everyone’s access needs are different, so use the workbook in the way that suits you: print one page at a time, pause between activities, skip anything that is not useful, or work alongside a qualified professional.
Choose your edition
- A4: one 47-page PDF sized for 210 × 297 mm paper
- US Letter: one 47-page PDF sized for 8.5 × 11-inch paper
- A4 + US Letter Bundle: both paper-size editions
Each edition contains the same workbook content. Choose the size that matches your printer, or select the bundle if you want both formats.
How to use it
Print the full workbook or only the pages you want. For best results, print at actual size or 100%. Use the exercises as optional reflection prompts, not tests you need to complete perfectly. Stop if an activity feels overwhelming and return only when it feels appropriate.
Digital product details
- Digital PDF download; no physical item will be shipped
- 47 pages in each edition
- Colour, non-fillable PDF format
- Intended for personal adult use
- For one purchaser’s personal, non-commercial use
Important wellbeing information
This workbook discusses intense emotions, crisis-survival skills, depression, risky behaviour, alcohol or drug use, and self-harm. It is an educational self-reflection resource only. It is not DBT treatment, psychotherapy, diagnosis, crisis care, medical advice or a substitute for support from a qualified mental-health professional.
DBT is a structured form of therapy that is normally delivered by trained professionals. If you are currently in treatment, follow your care plan and speak with your clinician about which exercises are appropriate. Some physical distress-tolerance activities may not suit every health condition; seek professional advice when needed.
If you feel unable to keep yourself safe, are thinking about self-harm, or are in immediate danger, contact your local emergency or crisis service now. Do not rely on this workbook for urgent support.
Licence: Personal use only. You may not resell, redistribute, share, upload or use the files with clients, groups or organisations unless a separate licence explicitly permits it.
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How you may use it. Your purchase covers personal use: print it as often as you like, for yourself and your household, for as long as you like. It may not be resold, shared as a file, or handed out to clients, classes or staff. If you want to use a workbook with the people you work with, message us and we will arrange a licence that fits.
Rs. 699.00