The DBT Skills Daily Journal: 10 Minutes a Day to Soothe Your Emotions with Dialectical Behavior Therapy
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Transform negative thoughts, manage intense emotions, and improve overall well-being—in just ten minutes a day.
If you struggle to control intense thoughts, emotions, and behaviors, you are not alone. Millions suffer from severe emotion regulation problems, resulting in anxiety, depression, and other mental health disorders. Negative thoughts, difficult emotions, and unhealthy behaviors are hard to manage, and can be overwhelming. What you need is a quick, easy-to-commit-to program for building greater self-awareness and intentionality—so you can take charge of your emotions and start living the life you want.
The DBT Skills Daily Journal combines the popular method of guided journaling with dialectical behavior therapy (DBT) skills-building to offer an incredibly accessible program for transforming your negative thoughts and intense emotions. With only ten minutes of daily written reflection, you’ll strengthen the four core DBT skills—mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness—that will help soothe your negative thoughts and emotions, improve resilience, and increase your overall well-being. You’ll also develop lifelong skills for better emotion control—and you’ll do it in an easy, accessible, and accountable way.
If you’re looking for a go-to, take-anywhere resource for getting your negative thoughts, emotions, and behaviors in check, you’ve found it. The DBT Skills Daily Journal is an exciting new approach that will have you writing your way out of struggle and into a more meaningful and fulfilling life.
Written by renowned mental health and wellness experts, New Harbinger’s Journals for Change combine evidence-based psychology with proven-effective guided journaling techniques to help you make lasting personal change—one page at a time.
From the Publisher
Publisher : New Harbinger Publications
Publication date : October 1, 2023
Edition : 1st
Language : English
Print length : 184 pages
ISBN-10 : 1648481965
ISBN-13 : 978-1648481963
Item Weight : 9.6 ounces
Dimensions : 6 x 0.42 x 8 inches
Part of series : The New Harbinger Journals for Change
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13 reviews for The DBT Skills Daily Journal: 10 Minutes a Day to Soothe Your Emotions with Dialectical Behavior Therapy
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Lianna –
honestly perfect
amazing
Teri –
Great daily tool to cultivate mindful awareness & emotional regulation in yourself & in your clients
I love how easy this book is to use to cultivate mindful awareness and emotional regulation on a daily basis. I have shared it with my clients, to help them develop a daily habit of noticing, naming, and navigating their emotions. The first section provides a short and concise overview of DBT skills, then there are sections for developing a coping plan, self coaching through challenges, intention setting, and even a list of emotions, to help clients learn to identify what they are experiencing. The final section (and the bulk of the book) is actually a journal that gives the client (and yourself) daily opportunities to mindfully reflect on emotions, goals, interactions, accomplishments, and which DBT skills were practiced during the day. As a coach, I have found this to be an incredible tool for my clients to augment their mindfulness practice.
Catheriney –
great for someone who already knows DBT to reinforce practice
If you already practice DBT and work with a therapist, it is great for you. If you need to learn DBT, try ‘Self Directed DBT Skills” by Kiki Fehling , PhD and Elliot Weiner, PhD to start your DBT journey. Its so great for ADHD, Autism, BPD, or anyone who is constantly overwhelmed by their intense emotions.
Caezar –
Life-changing
If you’re really dedicated to making a change and improving your overall mental well-being, this book will help you do exactly that.
Rose Marie Karparis –
True to form
This is a very effective way to do a daily emotion regulation check with coping plans. Bravo!Iâve been teaching DBT skills for 24 years and I love it!
georgette –
Helpful Daily Journal
I have Borderline Personality Disorder and have gone through several cycles of Dialectic Behavior Therapy. I got this book after I had completed my cycles. I like that it has a brief review of the skills in the four realms and a skills coach feature where you can do your own skills coaching (either write in pencil or write down on a separate piece of paper if you want to use it again). It also has a cope ahead section that I found useful for when I anticipate a situation in which cope ahead will be useful. A brief list of emotions to help you identify what you are feeling. There is a page on which you are asked prompts to set an intention for the use of the journal, which I like. It serves as a point of focus. The daily prompts are simple–a start-of-day reflection with prompts asking what emotion you are feeling and why, what you want to accomplish that day, and what may challenge you and how you can cope with that. The end-of-day reflection prompts vary each day, but the prompt asking what you have learned and what you are grateful for are the same every day. So you’re also doing a gratitude journal! I have used this book a lot. I haven’t been completely dedicated to it each day, but I do use it and have found it helpful.
Emily D. –
Easy way to maintain skills
After completing a comprehensive DBT program, I found it difficult to keep up on my skills and especially keep on top of the ones that are helpful but that I didnt use as much. This book is so great because itâs a quick way to maintain skills and apply them to real-life scenarios. Itâs great for someone like me who has gone through skills groups, but I could imagine would be awesome for people going through DBT programs as a way to reinforce skills use.
Chloe Ifrah –
An aid to living your life with more intention just 10 minutes a day!
As Mr. Zambrano stated, DBT was initially designed for those with challenges in regulating intense emotions and interpersonal struggles, thus DBT has something to offer for everyone. This worksbook/journal has reviews the 4 modules of DBT and has morning journal prompts and end of day prompts. A core concept of DBT is mindfulness of attending to our world with INTENTION. These prompts aid us in starting our day and ending our day with intention and live our lives with a DBT lens that helps us regulate our emotions and interpersonal struggles. These prompts really takes just TEN minutes a day! Whether you are a seasoned DBT individual or just a beginner, this book can help you make small behavioral changes by monitoring your emotions, thoughts, and behaviors and makes you feel in control of your life. Couldn’t recommend this book more! I will defiantly recommend it to my patients.
Krista –
As a mental health therapist for over 26 years I am always on the search for excellent client resources. The DBT Skills Daily Journal is a welcome tool providing simple guidance for clients to explore DBT and the benefits it has to offer. The journal can be used as a companion to DBT therapy or as a resource on itâs own. I have posed some of the daily reflection questions with clients and the feedback has been very positive.Upon first opening the journal, I was struck by the clear, thoughtful layout highlighting the four categories of DBT Skills along with a a coping plan, skills coach questions and intention setting. Each page provides the perfect balance of structured reflection questions to begin and end the day as well as the freedom and flexibility to date entries and write creatively. This journal allows clients the opportunity to be curious, experiment and track their practice of DBT skills.The DBT Skills Daily Journal, along with the free tools download, bring a wealth of resources to the clients I work alongside every day. Thank you for creating this resource!
islandgirl –
Excellent and saves lives if used correctly ! Helps assist emotional regulation ! Very good fir personality disorders !!
Angelina –
I’ve had my copy for almost 1 week now and I’m still so excited about the thoughtful and straight-forward content.The book is well-made and nicely laid out with lots of room to write. It’s also very clear that a lot of work went into distilling the wisdom of DBT into these bite-sized yet powerful reflection exercises.As a mental health professional myself who uses DBT in individual and group settings, I’m looking forward to going through the rest of this journal both for personal use and for great recommendations to help guide clients in session : )
Joanna Mazur –
good 🙂
Holly –
Leaving this review basically just so I can add photos of the pages of inside the book as thatâs what I like to see and no one ever leaves photos so I have to buy and hope for the best. Last 3 photos show the daily pages you fill in. Itâs a great book, hereâs loads of photos! Coke can for size reference lol