DBT Distress Tolerance Skills Workbook Gift Idea | Instant Download Print + Canva Editable | Practice Build Your Coping Skills Therapy

๐ŸŒŸ ๐ƒ๐๐“ ๐ƒ๐ข๐ฌ๐ญ๐ซ๐ž๐ฌ๐ฌ ๐“๐จ๐ฅ๐ž๐ซ๐š๐ง๐œ๐ž ๐’๐ค๐ข๐ฅ๐ฅ๐ฌ ๐–๐จ๐ซ๐ค๐›๐จ๐จ๐ค ๐†๐ข๐Ÿ๐ญ ๐ˆ๐๐ž๐š | ๐ˆ๐ง๐ฌ๐ญ๐š๐ง๐ญ ๐ƒ๐จ๐ฐ๐ง๐ฅ๐จ๐š๐ ๐๐ซ๐ข๐ง๐ญ + ๐‚๐š๐ง๐ฏ๐š ๐„๐๐ข๐ญ๐š๐›๐ฅ๐ž | ๐๐ซ๐š๐œ๐ญ๐ข๐œ๐ž ๐๐ฎ๐ข๐ฅ๐ ๐˜๐จ๐ฎ๐ซ ๐‚๐จ๐ฉ๐ข๐ง๐  ๐’๐ค๐ข๐ฅ๐ฅ๐ฌ ๐“๐ก๐ž๐ซ๐š๐ฉ๐ฒ ๐–๐จ๐ซ๐ค๐ฌ๐ก๐ž๐ž๐ญ๐ฌ ๐ŸŒŸ
Feeling overwhelmed by intense emotions or stress? This DBT Distress Tolerance Skills Workbook is here to guide you! Whether youโ€™re dealing with difficult situations or working on your emotional resilience, these worksheets are packed with practical DBT (Dialectical Behavior Therapy) tools to help you manage it all. The best part? You can either print the workbook or edit it in Canva to personalize it for your unique journey! ๐Ÿ’ปโœ๏ธ
โ—This workbook was created with guidance from the original ๐ƒ๐๐“ ๐’๐ค๐ข๐ฅ๐ฅ๐ฌ ๐๐จ๐จ๐ค: "๐ƒ๐๐“ ๐’๐ค๐ข๐ฅ๐ฅ๐ฌ ๐“๐ซ๐š๐ข๐ง๐ข๐ง๐  ๐‡๐š๐ง๐๐จ๐ฎ๐ญ๐ฌ ๐š๐ง๐ ๐–๐จ๐ซ๐ค๐ฌ๐ก๐ž๐ž๐ญ๐ฌ, ๐Ÿ๐ง๐ ๐„๐๐ข๐ญ๐ข๐จ๐ง" ๐›๐ฒ ๐Œ๐š๐ซ๐ฌ๐ก๐š ๐Œ. ๐‹๐ข๐ง๐ž๐ก๐š๐ง.โ—

๐ŸŒฟ ๐–๐ก๐š๐ญ ๐˜๐จ๐ฎ'๐ฅ๐ฅ ๐†๐ž๐ญ:
o ๐ƒ๐๐“ ๐ƒ๐ข๐ฌ๐ญ๐ซ๐ž๐ฌ๐ฌ ๐“๐จ๐ฅ๐ž๐ซ๐š๐ง๐œ๐ž ๐’๐ค๐ข๐ฅ๐ฅ๐ฌ ๐–๐จ๐ซ๐ค๐›๐จ๐จ๐ค: Includes key skills like:
๐’๐“๐Ž๐ ๐Ÿ›‘ (Stop, Take a Step Back, Observe, Proceed Mindfully)
๐“๐ˆ๐๐ โ„๏ธ (Temperature, Intense Exercise, Paced Breathing, Progressive Muscle Relaxation)
๐€๐‚๐‚๐„๐๐“๐’ ๐Ÿ’ก (Activities, Contributing, Comparisons, Emotions, Pushing Away, Thoughts, Sensations)
๐ˆ๐Œ๐๐‘๐Ž๐•๐„ โœจ (Imagery, Meaning, Prayer, Relaxation, One Thing at a Time, Vacation, Encouragement)
๐’๐ž๐ฅ๐Ÿ-๐’๐จ๐จ๐ญ๐ก๐ž ๐ŸŒธ (Using the Five Senses: Sight, Sound, Smell, Taste, and Touch)
๐‘๐š๐๐ข๐œ๐š๐ฅ ๐€๐œ๐œ๐ž๐ฉ๐ญ๐š๐ง๐œ๐ž ๐Ÿ’ฌ (Accepting reality as it is)
๐–๐ข๐ฅ๐ฅ๐ข๐ง๐  ๐‡๐š๐ง๐๐ฌ ๐Ÿคฒ (Opening up physically to create openness mentally)
o ๐„๐๐ข๐ญ๐š๐›๐ฅ๐ž ๐‚๐š๐ง๐ฏ๐š ๐“๐ž๐ฆ๐ฉ๐ฅ๐š๐ญ๐ž: Make it your own! Customize the colors, fonts, and even add your own notes to fit your personal style.
o ๐๐ซ๐ข๐ง๐ญ๐š๐›๐ฅ๐ž ๐๐ƒ๐…: Ready to print and use at home, at your favorite print shop, or digitally.

๐Ÿ“„ ๐๐ซ๐š๐œ๐ญ๐ข๐œ๐ž ๐’๐ก๐ž๐ž๐ญ๐ฌ ๐ˆ๐ง๐œ๐ฅ๐ฎ๐๐ž๐:
โ€ข ๐’๐“๐Ž๐ ๐’๐ค๐ข๐ฅ๐ฅ ๐–๐จ๐ซ๐ค๐ฌ๐ก๐ž๐ž๐ญ: Break down a stressful moment step-by-step and practice how to pause, observe, and respond mindfully.
โ€ข ๐“๐ˆ๐๐ ๐’๐ค๐ข๐ฅ๐ฅ ๐๐ซ๐š๐œ๐ญ๐ข๐œ๐ž ๐’๐ก๐ž๐ž๐ญ: Record how you used Temperature, Intense Exercise, Paced Breathing, or Progressive Muscle Relaxation to manage extreme emotions.
โ€ข ๐€๐‚๐‚๐„๐๐“๐’ ๐’๐ค๐ข๐ฅ๐ฅ ๐–๐จ๐ซ๐ค๐ฌ๐ก๐ž๐ž๐ญ: Explore different ways to distract yourself using Activities, Comparisons, and other ACCEPTS strategies, and reflect on how it helped.
โ€ข ๐ˆ๐Œ๐๐‘๐Ž๐•๐„ ๐๐ซ๐š๐œ๐ญ๐ข๐œ๐ž ๐’๐ก๐ž๐ž๐ญ: Focus on using Imagery, Meaning, or Relaxation to get through tough situations and track your progress.
โ€ข ๐’๐ž๐ฅ๐Ÿ-๐’๐จ๐จ๐ญ๐ก๐ž ๐–๐จ๐ซ๐ค๐ฌ๐ก๐ž๐ž๐ญ: Practice soothing yourself using your five senses and note which methods work best for you.
โ€ข ๐‘๐š๐๐ข๐œ๐š๐ฅ ๐€๐œ๐œ๐ž๐ฉ๐ญ๐š๐ง๐œ๐ž ๐–๐จ๐ซ๐ค๐ฌ๐ก๐ž๐ž๐ญ: Walk through the process of fully accepting a situation you canโ€™t change, and reflect on how it impacted your emotions.
โ€ข ๐–๐ข๐ฅ๐ฅ๐ข๐ง๐  ๐‡๐š๐ง๐๐ฌ ๐๐ซ๐š๐œ๐ญ๐ข๐œ๐ž ๐’๐ก๐ž๐ž๐ญ: Practice opening up physically and mentally by engaging in Willing Hands, and observe how it changes your mindset.

โœจ ๐Š๐ž๐ฒ ๐…๐ž๐š๐ญ๐ฎ๐ซ๐ž๐ฌ:
โ€ข ๐”๐ฌ๐ž๐ซ-๐…๐ซ๐ข๐ž๐ง๐๐ฅ๐ฒ ๐‹๐š๐ฒ๐จ๐ฎ๐ญ: Designed with simple, down-to-earth language, making DBT skills easy to understand and apply.
โ€ข Flexible Use: You can print the workbook or edit it digitally in Canva to create a personalized experience.
โ€ข ๐“๐ก๐ž๐ซ๐š๐ฉ๐ฒ ๐š๐ง๐ ๐’๐ž๐ฅ๐Ÿ-๐‚๐š๐ซ๐ž: Perfect for therapists working with clients or individuals on their personal mental health journey.
โ€ข ๐ˆ๐ง๐ฌ๐ญ๐š๐ง๐ญ ๐ƒ๐จ๐ฐ๐ง๐ฅ๐จ๐š๐: Start practicing your DBT skills immediately after purchaseโ€”no waiting required.
โ€ข ๐‚๐จ๐ฆ๐ฉ๐ซ๐ž๐ก๐ž๐ง๐ฌ๐ข๐ฏ๐ž ๐’๐ค๐ข๐ฅ๐ฅ๐ฌ ๐‚๐จ๐ฏ๐ž๐ซ๐š๐ ๐ž: Covers all essential DBT Distress Tolerance skills, giving you a complete toolkit for managing difficult emotions.

๐–๐ก๐ฒ ๐˜๐จ๐ฎ'๐ฅ๐ฅ ๐‹๐จ๐ฏ๐ž ๐ˆ๐ญ โค๏ธ
This workbook is made for real people facing real-life stressors. Itโ€™s straightforward, easy to use, and loaded with effective DBT exercises to help you get through those tough times. Whether youโ€™re a therapist, counselor, or working on your own mental health, this workbook is a valuable tool for building distress tolerance. Plus, the Canva version allows you to customize it to make it work for YOU.

๐‡๐จ๐ฐ ๐ˆ๐ญ ๐‡๐ž๐ฅ๐ฉ๐ฌ:
โœ”๏ธ Build strong emotional coping skills.
โœ”๏ธ Manage stress, anxiety, and intense emotions.
โœ”๏ธ Have a reliable toolkit to turn to in tough situations.
โœ”๏ธ Perfect for therapy sessions, personal growth, or self-care routines.

๐‡๐จ๐ฐ ๐ˆ๐ญ ๐–๐จ๐ซ๐ค๐ฌ:
1. Purchase the listing.
2. Download your files instantly.
3. Choose between the Printable PDF or the Editable Canva link (or use both!).
4. Start working through your DBT skills at your own pace! ๐ŸŒŸ

โœจ ๐–๐ก๐š๐ญ ๐Œ๐š๐ค๐ž๐ฌ ๐“๐ก๐ข๐ฌ ๐–๐จ๐ซ๐ค๐›๐จ๐จ๐ค ๐’๐ฉ๐ž๐œ๐ข๐š๐ฅ?โœจ
โ€ข ๐„๐๐ข๐ญ๐š๐›๐ฅ๐ž ๐ข๐ง ๐‚๐š๐ง๐ฏ๐šโ€”personalize it to your heartโ€™s content! ๐Ÿ–Œ๏ธ๐ŸŽจ
โ€ข ๐๐ซ๐ข๐ง๐ญ๐š๐›๐ฅ๐ž ๐š๐ญ ๐‡๐จ๐ฆ๐žโ€”print and work on your skills whenever you need. ๐Ÿ 
โ€ข ๐๐ž๐ซ๐Ÿ๐ž๐œ๐ญ ๐Ÿ๐จ๐ซ ๐“๐ก๐ž๐ซ๐š๐ฉ๐ข๐ฌ๐ญ๐ฌ & ๐ˆ๐ง๐๐ข๐ฏ๐ข๐๐ฎ๐š๐ฅ๐ฌ ๐€๐ฅ๐ข๐ค๐žโ€”use it in professional settings or for personal growth. ๐Ÿง 
๐“๐ก๐ข๐ฌ ๐ƒ๐๐“ ๐ƒ๐ข๐ฌ๐ญ๐ซ๐ž๐ฌ๐ฌ ๐“๐จ๐ฅ๐ž๐ซ๐š๐ง๐œ๐ž ๐–๐จ๐ซ๐ค๐›๐จ๐จ๐ค ๐ข๐ฌ ๐ญ๐ก๐ž ๐ฉ๐ž๐ซ๐Ÿ๐ž๐œ๐ญ ๐ญ๐จ๐จ๐ฅ ๐ญ๐จ ๐ก๐ž๐ฅ๐ฉ ๐ฒ๐จ๐ฎ ๐ฌ๐ญ๐š๐ฒ ๐ ๐ซ๐จ๐ฎ๐ง๐๐ž๐ ๐š๐ง๐ ๐ง๐š๐ฏ๐ข๐ ๐š๐ญ๐ž ๐ฅ๐ข๐Ÿ๐žโ€™๐ฌ ๐ญ๐จ๐ฎ๐ ๐ก๐ž๐ฌ๐ญ ๐ฆ๐จ๐ฆ๐ž๐ง๐ญ๐ฌ. ๐Ÿ’š ๐†๐ž๐ญ ๐ฌ๐ญ๐š๐ซ๐ญ๐ž๐ ๐ญ๐จ๐๐š๐ฒ!

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