Feel like your emotions run your life?

This 30-Day Guided DBT Workbook walks with you through one month of emotional reset, using peer-developed tools rooted in Dialectical Behaviour Therapy (DBT).
 
Ideal for anyone experiencing burnout, shutdowns, ADHD, rejection sensitivity, or emotional overwhelm, this workbook offers a daily structure of DBT skills, check-ins, and reflection prompts — no therapy speak, no fluff.
 
✍️ Each day includes:
• A DBT skill or tool explained in simple language
• A real-world example (peer-style)
• A journal prompt or practical exercise
• Progress tracker and space for emotion check-ins
 
🌿 Skills covered include:
• Wise Mind + Observing Emotions
• Distress Tolerance (TIPP, STOP, Self-Soothe)
• Emotion Regulation (PLEASE, Opposite Action)
• Interpersonal Effectiveness (DEAR MAN, GIVE)
 
💬 Built by a Peer Recovery Worker with lived experience, this workbook is trauma-informed, neurodivergent-friendly, and actionable from Day 1.
 
🔗 Use on its own or pair it with Elara, our free DBT AI chatbot, for step-by-step support.