If you’ve ever googled “why do I feel EVERYTHING all the time???” or “how to stop being the most emotionally chaotic person alive,” you’re not alone — and you might be ready to meet DBT.

Dialectical Behavior Therapy, or DBT for short, is like emotional bootcamp meets cozy self-care. Originally developed for people with borderline personality disorder, it’s since helped millions of folks who struggle with anxiety, people-pleasing, emotional outbursts, and the never-ending cycle of “Why did I say that?!” spiral.

And if that sounds painfully relatable… hi, you’re in the right place.

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So, What Is DBT Actually?

At its core, DBT teaches four key skills:

✨ Mindfulness – How to stay present instead of mentally writing a 6-season Netflix drama about your worst-case scenarios.

🧠 Distress Tolerance – How to not completely unravel when things get hard (looking at you, unexpected texts from your ex).

❤️ Emotion Regulation – How to feel your feelings without letting them drive your entire day off a cliff.

💬 Interpersonal Effectiveness – How to speak up, set boundaries, and say “no” without guilt spiraling for three weeks.

It’s like the life skills class we should have gotten in high school. Instead we learned the Pythagorean theorem and how to square dance.

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How DBT Helped Me Stop Self-Sabotaging

Before I found DBT, I was a professional at bottling things up… until I exploded over something random like someone not texting back fast enough. I’d apologize after the damage was done, but the cycle just kept repeating. Therapy helped, but I needed tools to use in the moment when things were spiraling.

That’s where the workbook came in.

I started small — printing out a few pages to try during a stressful week. Within days, I was using the skills mid-anxiety spiral. Within weeks, I felt like my emotions were still strong, but they weren’t controlling me anymore. I didn’t have to react to every trigger. I could pause, breathe, and choose.

And listen — it’s not about being perfect. I still cry over commercials. But I have tools now. And that changes everything.

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The Printable Mental Health Workbook

If you’re ready to start, I made this workbook for you.

It’s a 30+ page printable mental health workbook inspired by DBT, packed with reflection prompts, skills worksheets, and calming visuals — perfect for printing at home or using digitally.

Right now it’s 50% off, just $4 (regularly $8) — because healing should be affordable and accessible.

✨ Grab your workbook here. ✨

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Start Where You Are

You don’t have to commit to a year-long program or a new personality. You just have to be willing to try something different the next time you feel like spiraling.

And maybe print a page or two to have in your purse for when your nervous system tries to throw a tantrum in public. (Just me?)

You’ve got this. And I’ve got you. 💛