The Emotion Regulation Skills Workbook: How to Understand, Accept, and Effectively Respond to Your Emotions
About this ebook
Do you struggle with emotions that feel overwhelming, unpredictable, or difficult to understand? Do they get in the way of work, romantic relationships, or friendships? If you experience anxiety, anger, sadness, or emotional reactivity, you’re not alone. The good news is there are effective ways to respond to your emotions and build the life you want.
This groundbreaking workbook incorporates core skills from dialectical behavior therapy (DBT) and acceptance-based emotion regulation therapy to help you better understand, accept, and respond effectively to your emotions, before they spiral out of control.
With this guide, you’ll find a comprehensive framework that focuses on the core skills of emotional clarity, emotional acceptance, self-validation, and emotional flexibility. With practical exercises and step-by-step tools, this workbook helps you apply these skills in everyday life, from relationships to work to high-stress situations.
In this workbook, you’ll learn how to:
- Identify, understand, and learn from your emotions
- Accept emotions instead of avoiding or suppressing them
- Reduce emotional vulnerability and emotion-driven impulsive behaviors
- Manage overwhelming emotions more effectively
- Respond to emotions with flexibility and control
- Build resilience and a more balanced relationship with your emotions
Written by leading experts in DBT, this comprehensive guide goes beyond traditional approaches by addressing all key dimensions of emotion regulation and teaching you skills for responding more effectively.
You don’t need to eliminate painful emotions to gain control of your life. With the right tools, you can understand them and work with them to create lasting positive change and personal growth.
About the author
Alexander L. Chapman, PhD, RPsych, is a professor and director of clinical training in the department of psychology at Simon Fraser University, and president of the DBT Centre of Vancouver. He has received several awards for his work, which focuses on how to understand and help people with complex mental health challenges, such as borderline personality disorder (BPD). He is board certified in both DBT and CBT. Dr. Chapman has published extensively, actively engages in clinical practice, and enjoys making what we know about alleviating suffering accessible to consumers.
Kim L. Gratz, PhD, is a senior clinical quality manager and clinical lead of the dialectical behavior therapy (DBT) program at Lyra Health. She also holds an appointment in the department of psychology at the University of Toledo, where she previously served as professor and chair. Dr. Gratz has received multiple awards for her research on emotion regulation, personality disorders, and self-injury; and has authored more than 250 peer-reviewed publications and eight books on borderline personality disorder (BPD), self-injury, and DBT.
Matthew T. Tull, PhD, is a clinical quality supervisor at Lyra Health, and also holds an appointment in the department of psychology at the University of Toledo. Dr. Tull’s research and clinical work emphasize the role of emotion regulation in anxiety disorders; trauma and stressor-related disorders; and high-risk behaviors such as substance use, self-injury, and suicide. His work has been recognized through awards from the Association for Behavioral and Cognitive Therapies, and the International Society for Traumatic Stress Studies.
