DBT Emotion Regulation Toolkit Worksheets for Distress Tolerance Opposite Action Self-Soothing Emotion Wheel

“I just need something to help me get through this moment.”

If that sounds familiar, this DBT-inspired Emotion Regulation Skills Workbook was made for you.

This printable resource is a gentle, practical toolkit with skills from Dialectical Behavior Therapy (DBT)—designed to help you better understand your emotions, ride the wave of distress, and respond instead of react.

Whether you’re working through anxiety, big emotions, relationship triggers, or just everyday stress, these pages give you step-by-step support you can actually use in real life.

Emotion Identification Prompts + Feelings Wheel Activity
Helps you name what you’re feeling—and understand it better.
• 🧠 Are My Emotions Aligned?
A simple, honest way to pause and ask: Is my emotion based on what’s really happening?
• 🔄 Opposite Action Prompt Sheet
When your feelings say “run, yell, or shut down,” this helps you choose a different response.
• 🧰 Distress Tolerance Toolbox
Includes:
• TIPP skills (quick body hacks for high emotional intensity)
• ACCEPTS skills (healthy distractions to survive the moment)
• Self-soothing with the 5 senses
• 📝 25 Companion Journal Prompts
Thoughtful, supportive prompts to help you reflect, release, and grow.

10 Pages • Editable • PDF

This is a digital download, no physical product is available