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This digital workbook gives you practical DBT and CBT tools you can use in real moments of stress, overwhelm, or emotional dysregulation. It breaks down the core skills behind these evidence-based therapies in a way that’s simple, clear, and usable in everyday life.
Inside, you’ll find step-by-step exercises like Five Senses grounding, mindfulness meditation, the TIPP skills for managing intense emotions, and Behavioural Activation to rebuild motivation. You’ll also get printable CBT thought-record templates that help you challenge unhelpful thoughts and shift the patterns that keep you stuck.
Every exercise is laid out visually, with straightforward instructions so you always know exactly what to do and how to do it. You can use it as a daily toolkit, a quick-reference guide, or a structured workbook to support your recovery or mental wellbeing.
This guide is ideal for anyone wanting practical skills to manage emotions, reduce distress, break thought cycles, or support someone they care about on their recovery journey.
This digital workbook gives you practical DBT and CBT tools you can use in real moments of stress, overwhelm, or emotional dysregulation. It breaks down the core skills behind these evidence-based therapies in a way that’s simple, clear, and usable in everyday life.
Inside, you’ll find step-by-step exercises like Five Senses grounding, mindfulness meditation, the TIPP skills for managing intense emotions, and Behavioural Activation to rebuild motivation. You’ll also get printable CBT thought-record templates that help you challenge unhelpful thoughts and shift the patterns that keep you stuck.
Every exercise is laid out visually, with straightforward instructions so you always know exactly what to do and how to do it. You can use it as a daily toolkit, a quick-reference guide, or a structured workbook to support your recovery or mental wellbeing.
This guide is ideal for anyone wanting practical skills to manage emotions, reduce distress, break thought cycles, or support someone they care about on their recovery journey.