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The Dialectical Behavior Therapy Skills Workbook: Practical DBT Exercises for Learning Mindfulness, Interpersonal Effectiveness, Emotion Regulation, ... (A New Harbinger Self-Help Workbook) Paperback – Illustrated, October 1, 2019

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A clear and effective approach to learning evidence-based DBT skills—now in a fully revised and updated second edition.

Do you have trouble managing your emotions? First developed by Marsha M. Linehan for treating borderline personality disorder, dialectical behavior therapy (DBT) has proven effective as treatment for a range of other mental health problems, and can greatly improve your ability to handle distress without losing control and acting destructively. However, to make use of these techniques, you need to build skills in four key areas: distress tolerance, mindfulness, emotion regulation, and interpersonal effectiveness.

The Dialectical Behavior Therapy Skills Workbook, a collaborative effort from three esteemed authors, offers evidence-based, step-by-step exercises for learning these concepts and putting them to work for real and lasting change. Start by working on the introductory exercises and, after making progress, move on to the advanced-skills chapters. Whether you’re a mental health professional or a general reader, you'll benefit from this clear and practical guide to better managing your emotions.

This fully revised and updated second edition also includes new chapters on cognitive rehearsal, distress tolerance, and self-compassion. Once you’ve completed the exercises in this book and are ready to move on to the next level, check out the authors’ new book, The New Happiness Workbook.

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Previous page
  1. Part of series
    A New Harbinger Self-Help Workbook
  2. Print length
    296 pages
  3. Language
    English
  4. Publisher
    New Harbinger Publications
  5. Publication date
    October 1, 2019
  6. Dimensions
    8 x 0.65 x 10 inches
  7. ISBN-10
    1684034582
  8. ISBN-13
    978-1684034581
  9. See all details
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  1. You take your feelings out on other people by getting excessively angry at them or trying to control them.
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  2. Radical acceptance means looking at yourself and the situation and seeing it as it really is.
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  3. You surrender to your pain and resign yourself to living a miserable and unfulfilling life.
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From the Publisher

New Harbinger Publications: The Creator of the Self-Help Workbook. Help for anxiety, OCD, and more!
Our self-help workbook are: evidence-based, written by mental health experts, & and are easy to use
They're also recommended by mental health experts!
New Harbinger Publications: Powerful self-help you can trust, for more than 45 years

Editorial Reviews

Review

“As a fellow dialectical behavior therapy (DBT) consumer, DBT therapist, and DBT author, I am always on the lookout for simple, practical, and effective ways of making DBT skills usable, accessible, and applicable to the average reader. In this book, you will find just that! Even after using, teaching, researching, and writing about DBT concepts for more than a decade, I now have a richer understanding of DBT that I am excited to try on myself...and share with others!”
—Kirby Reutter, PhD, bilingual clinical psychologist with the Department of Homeland Security, and author of The Dialectical Behavior Therapy Skills Workbook for PTSD

“For people who struggle with intense, painful emotions, this workbook is a great resource. It teaches the skills of DBT, including the newest skills, and provides examples and exercises to strengthen learning. Those who apply themselves to the program outlined in this book will acquire the skills necessary to experience strong emotions without resorting to behavior patterns that harm relationships and decrease quality of life. DBT skills, used daily as directed, change lives for the better!”
—Cedar R. Koons, LCSW, is an LBC-DBT-certified DBT therapist, a mindfulness retreat leader, an international DBT consultant, and author of The Mindfulness Solution for Intense Emotions

“The authors have produced yet another example of accessible and clear instructions for those coping with overwhelming emotions like guilt, anger, shame, and anxiety. The acronyms used are simple and easy to remember. The many examples and exercises in the book assist the reader to do the work that DBT demands. While staying true to the DBT model, the authors go beyond Linehan to synthesize adaptations of research and clinical instruments useful for both home and clinic. I was particularly impressed with their inclusion of exposure-based cognitive rehearsal, so the user deals with intense emotions in the moment.”
—Thomas Marra, PhD, author of Depressed and Anxious, Dialectical Behavior Therapy in Private Practice, and the forthcoming The Path of Wisdom on Emotion Regulation

“Knowing how to effectively regulate emotions is not something we are born with. This updated manual provides a road map and step-by-step instructions for enhancing emotional well-being. It is easy to read and easy to use—with new techniques focusing on increasing compassion towards the self and others, and novel strategies for dealing with intense emotions. Highly recommended for anyone struggling with regulating emotions or interested in improving their emotional intelligence.”
—Thomas R. Lynch, PhD, FBPsS, emeritus professor in the school of psychology at University of Southampton, United Kingdom; and author of Radically Open Dialectical Behavior Therapy and The Skills Training Manual for Radically Open Dialectical Behavior Therapy

“The Dialectical Behavior Therapy Skills Workbook update, by McKay, Wood, and Brantley, is remarkable in the attention it gives to explaining DBT skills, and in providing directions about how to practice and use the skills that are easy to follow. They have connected the skills in a way that makes sense, and that makes them understandable and eminently useful. This workbook, with its examples and exercises, provides many opportunities for anyone who has intense emotions to practice skills that will enhance their ability to manage their lives more effectively. I highly recommend it to anyone who has intense emotions, to clinicians, and to family members.”
—Pat Harvey, LCSW-C, DBT parent coach, trainer, and consultant; and coauthor of Parenting a Child Who Has Intense Emotions, Dialectical Behavior Therapy for At-Risk Adolescents, and Parenting a Teen Who Has Intense Emotions

“Building on their original best seller, McKay, Wood, and Brantley have incorporated recent research and new developments in DBT into the second edition of The Dialectical Behavior Therapy Skills Workbook. The result is a comprehensive, user-friendly guide to DBT skills, chock-full of exercises that will help clients learn the skills that will help in their struggle with overwhelming emotions, and that will also make DBT more accessible to clinicians.”
—Sheri Van Dijk, MSW, psychotherapist, international speaker, and author of several DBT books, including Don’t Let Your Emotions Run Your Life for Teens

“This book has taken DBT skills, and provided a comprehensive framework to guide a client from first introduction to DBT through the development of a deeper proficiency in skill use. The additional focus on self-compassion and exposure-based cognitive rehearsal is vital to bridging the gap between learning new behaviors and using them when they truly matter—during times of emotional arousal and when it’s a struggle to cope. I would highly recommend this book to clinicians and readers who want to build a rich array of strategies to survive painful emotions and live fully in everyday life.”
—Christy Matta, MA, health manager at Stanford’s Health Improvement Program, and author of The Stress Response

“McKay and colleagues have revolutionized DBT by replacing traditional skills training with this quintessential compendium of state-of-the-art strategies for effective coping and valued living. The authors have brilliantly distilled decades of research into refreshingly clear constructs that help individuals understand and overcome suffering, and improve their cognitive, behavioral, and socio-emotional functioning. Relatable examples and user-friendly worksheets facilitate readers’ learning and their ability to utilize skills across a broad range of everyday problems. Whether you are a consumer seeking expert help, or a clinician wanting to improve your ability to better serve clients, this is a must-have resource for any library.”
—Rochelle I. Frank, PhD, assistant clinical professor in the department of psychology at the University of California, Berkeley; adjunct professor at The Wright Institute; and coauthor of The Transdiagnostic Road Map to Case Formulation and Treatment Planning

“The Dialectical Behavior Therapy Skills Workbook, Second Edition by McKay, Wood, and Brantley is a welcome resource for DBT therapists, clients, and anyone looking to enhance their use of effective psychological skills. The authors devote ample and necessary time to developing awareness skills with mindfulness practice, and include useful mediation scripts as well as clear guidelines for their use. The workbook is clearly written, and includes new distress tolerance and interpersonal effectiveness skills, multiple worksheets, and an excellent description of the importance of implementing exposure with step-by-step instructions for using this powerful tool effectively. The workbook is a ‘must-have’ and will improve the quality of life of anyone who implements its suggestions.”
—Britt Rathbone, MSSW, LCSW-C, coauthor of Dialectical Behavior Therapy for At-Risk Adolescents, What Works with Teens, and Parenting a Teen Who Has Intense Emotions

“The individual struggling with overwhelming emotions, as wells as DBT therapists, will benefit significantly from this workbook. McKay, Wood, and Brantley have expanded and translated DBT skills, making Linehan’s iconic work on emotional skill building even more accessible and easy to apply to everyday life.”
—Kate Northcott, MA, MFT, DBT therapist in private practice with Mindfulness Therapy Associates; and director of New Perspectives Center for Counseling, a nonprofit counseling center in San Francisco, CA

About the Author

Matthew McKay, PhD, is a professor at the Wright Institute in Berkeley, CA. He has authored and coauthored numerous books, including The Dialectical Behavior Therapy Skills Workbook, The Relaxation and Stress Reduction Workbook, Self-Esteem, Thoughts and Feelings, When Anger Hurts, and ACT on Life Not on Anger. McKay received his PhD in clinical psychology from the California School of Professional Psychology, and specializes in the cognitive behavioral treatment of anxiety and depression.

Jeffrey C. Wood, PsyD, lives and works in Las Vegas, NV. He specializes in brief therapy treatments for depression, anxiety, and trauma. He also provides coaching for spiritual development, communication skills development, and life-skills coaching. He is coauthor of The New Happiness, The Dialectical Behavior Therapy Skills Workbook, The Dialectical Behavior Therapy Diary, The Cognitive Behavioral Therapy Workbook for Personality Disorders, and Getting Help.

Jeffrey Brantley, MD, is a consulting associate in the Duke department of psychiatry, and founder and director of the Mindfulness Based Stress Reduction (MBSR) Program at Duke University’s Center for Integrative Medicine. He has represented the Duke MBSR program in numerous radio, television, and print interviews. He is author of Calming Your Anxious Mind, and coauthor of Five Good Minutes.

Product details

  • Publisher ‏ : ‎ New Harbinger Publications; Second Edition, Revised (October 1, 2019)
  • Language ‏ : ‎ English
  • Paperback ‏ : ‎ 296 pages
  • ISBN-10 ‏ : ‎ 1684034582
  • ISBN-13 ‏ : ‎ 978-1684034581
  • Item Weight ‏ : ‎ 1.32 pounds
  • Dimensions ‏ : ‎ 8 x 0.65 x 10 inches
  • Customer Reviews:

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Matthew McKay PhD

Matthew McKay PhD

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Matthew McKay, PhD, is a professor at the Wright Institute in Berkeley, CA. He has authored and coauthored numerous books, including The Relaxation and Stress Reduction Workbook, Self-Esteem, Thoughts and Feelings, When Anger Hurts, and ACT on Life Not on Anger. His books combined have sold more than 2.5 million copies. McKay received his PhD in clinical psychology from the California School of Professional Psychology. In private practice, he specializes in the cognitive behavioral treatment of anxiety and depression.

Customer reviews

4.7 out of 5 stars
4.7 out of 5
9,337 global ratings
Great for self therapy and those trying to get better
5 Stars
Great for self therapy and those trying to get better
Just got this book today and I can already tell it’s going to be incredibly helpful and life changing. I saw an old therapist have this book and a certified psychotherapist in a YouTube video recommended it for those waiting to get a therapist or attempting to self therapy. It proves accurate solutions for problems many struggle with and also helps you identify what you’re feeling so you can appropriately deal with it. One thing I did see on the majority of the bad reviews is that it promotes self harm? It does not... using a rubber band to stimulate the same response TW: cutting yourself has is actually a very common practice. It doesn’t actually do any harm it just helps suppress the urge because most get addicted to the feeling. Overtime you’ll eventually be able to drop the rubber band thing but it’s a temporary solution until you can get your head on straight. (Image of that specific page also provided so you can see for yourself) anyway 10/10 would recommend and will recommend to my friends!
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Top reviews from the United States

Lori J
5.0 out of 5 stars Insightful and helpful for the over thinking mind
Reviewed in the United States on March 21, 2024
Verified Purchase
I was advised to buy this book from my therapist. I've been working through the book slowly, taking it step by step to help me in my journey of healing. I appreciate the examples given in the book. I take each example and rethink it from something that applies directly to my own life so that I better understand how each technique will best work for me. There are so many helpful processes and ample "fill in the blank" areas for me to write my own thoughts and notes. I would advise using the book along with therapy. I also advise that you take this slowly! I'm not even a forth of the way through the book and I've had it for over a month. Give yourself grace and time. But if you are looking for the maximum amount of help and multiple ways to reprogram negative thinking, this is an excellent resource.
5 people found this helpful
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Kim
5.0 out of 5 stars Very helpful so far
Reviewed in the United States on May 5, 2024
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Easy exercises and very clear instructions. It’s been very helpful to me
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Kita
5.0 out of 5 stars Helpful book
Reviewed in the United States on February 29, 2024
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I’ve been working through this book for a couple weeks now and I really enjoy it. The language is easy to understand and the examples/worksheets are good think-throughs. I find myself looking forward to sitting down for a bit to read some. I’ve noticed myself thinking about some of the concepts in my day-to-day life, which is exactly what I wanted.

I read a review or two that warned about the book using food as a tool to soothe yourself and how it encourages unhealthy eating behaviors- I completely disagree with this take. The book clarified in the first paragraph of that section, that if food is problematic for you, to not partake in this suggestion. The book was going over self-soothing techniques and using our senses to become present and soothe our minds, so this suggestion is actually helpful (and suggests tea, or even an ice cube- not like it’s saying “eat a big piece of chocolate cake you pig!!!”) :) just my two cents.

I would recommend this book to anyone who is serious about becoming more mindful and thoughtful about how they react, treat others, and themselves!
17 people found this helpful
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Ashley
5.0 out of 5 stars Helpful book and helpful seller
Reviewed in the United States on April 30, 2024
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I ordered this book, it was marked as delivered but never arrived. I contacted the seller and they were able to send me a replacement, I got it a few days later. :)

The book itself so far I've found it to be helpful. There are some concepts in there that im personally not ready to tackle, but the format and content in the book is great! I got the spiral bound kind, I think that would be the best option logistically. Other people have mentioned that the pages in theirs are misprinted, I haven't had issues with that personally. Overall I think its worth trying out the book and seeing if its helpful for you. Theres a focus on harm reduction in the book also.
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Donna R.
4.0 out of 5 stars very informative
Reviewed in the United States on April 14, 2024
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this is a wonderful book. its a skills workbook so you have to really want help either individually or with counseling to help guide you. the skills are definitely helpful but you have to practice. mental health is not a joke. life is hard most of the time because we make it that way either consciously or not. this book will help you make sense of your behaviors, thoughts and emotions they are all interconnected in ways most people dont realize. knowledge is power.
2 people found this helpful
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Hannah S
5.0 out of 5 stars Such a helpful book
Reviewed in the United States on May 5, 2024
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Love this book, my therapist recommended it and it has been a great help for me. Only have read the first chapter but already learning so much about healing and working through my BPD and getting the extra help through the DBT workbook helps so much.
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Celeste Matthews
5.0 out of 5 stars You should get this book
Reviewed in the United States on March 3, 2024
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I found this book through a therapist friend. It is a great book. I like that you can jump around to different sections depending on what you need to work on. Just reading it, without doing the exercises, you learn something about yourself. I DO recommend doing the exercises as you get a much better understanding of how your own mind works.

Have recommended to several people already
2 people found this helpful
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Stumble
5.0 out of 5 stars My Therapist Made Me Buy This
Reviewed in the United States on July 15, 2023
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Okay, she didn’t make me buy it but she sent me a link for it one day and I purchased it on the spot. I’ve been in therapy for like 6 years and BPD & CPTSD still make my life hard all the time. However, I agree that this book is an excellent resource. It was written by obviously very educated and experienced professionals who lay everything out in a non-judgmental and productive way that is comprehensive and easy to apply as a daily practice. There are sections with journal spaces and a lot of examples. I think calling this a “self help” book isn't quite accurate, I’d say it’s more of a scientific resource that provides anyone who has access to it proven techniques that teach the reader invaluable skills to deal with severely distressful situations, or just life in general. If you are tired of your self destructive behavior messing up your future, you really ought to consider practicing DBT in some form. When you actually apply the techniques, and trust me it’s hard, you eventually find yourself having more valuable experiences and feeling more relaxed. I think this is an especially good resource for anyone who cannot afford to get mental health care from a professional and might not even have an official diagnosis, as you literally can not hurt anything at all by doing dialectical behavioral therapy and these skills are applicable to a huge array of situations and people. Many of the things I learned in therapy are taught in a cohesive manner in this book. Not to say this can replace therapy, if you can get professional help, you should do it. But if you can’t, this could very well take you extremely far, IF you stick to it like an exercise routine. You have to do it every day. Self care like this is hard, but we can do it. Be kind to yourself today, and good luck!
96 people found this helpful
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Top reviews from other countries

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Luz Adriana Aristizabal
5.0 out of 5 stars Excelente libro!
Reviewed in Mexico on January 29, 2023
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Recomiendo ampliamente este libro! Me encanto!
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Cherry
5.0 out of 5 stars Amazing, seriously
Reviewed in Canada on April 20, 2022
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Firstly, these people writing bad reviews because this workbook is too triggering to them. That's the point! This book is definitely going to make most of us struggle especially when we have trauma or strong emotions. But we need that to work through it!! We need to feel uncomfortable, triggered, to get through our problems. We can't be solved by comfort alone. We need to feel this way to learn how to cope, manage, and then overcome these feelings! With struggle comes success. I promise that. If you are scared of being pushed outside your emotional comfort zone, It will be okay. These are core skills we are learning here, and skills that will help us our entire lives! So consider the potential pros and the cons

Moving on, this workbook was recommended to me by my therapist. I am so thankful for that. My favourite chapter so far is 5; "MINDFUL COMMUNICATION WITH OTHERS" pages 128-133. Seriously amazing stuff, and I am hopeful that this will last with me thru my life and help me with my relationships, be it friends, partners, co workers, or acquaintances. I'm excited to read even more. I was very skeptical of this book but now I'm really grateful to have found it. I'm grateful to have many pages of advice and life skills to be taught.
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Cherry
5.0 out of 5 stars Amazing, seriously
Reviewed in Canada on April 20, 2022
Firstly, these people writing bad reviews because this workbook is too triggering to them. That's the point! This book is definitely going to make most of us struggle especially when we have trauma or strong emotions. But we need that to work through it!! We need to feel uncomfortable, triggered, to get through our problems. We can't be solved by comfort alone. We need to feel this way to learn how to cope, manage, and then overcome these feelings! With struggle comes success. I promise that. If you are scared of being pushed outside your emotional comfort zone, It will be okay. These are core skills we are learning here, and skills that will help us our entire lives! So consider the potential pros and the cons

Moving on, this workbook was recommended to me by my therapist. I am so thankful for that. My favourite chapter so far is 5; "MINDFUL COMMUNICATION WITH OTHERS" pages 128-133. Seriously amazing stuff, and I am hopeful that this will last with me thru my life and help me with my relationships, be it friends, partners, co workers, or acquaintances. I'm excited to read even more. I was very skeptical of this book but now I'm really grateful to have found it. I'm grateful to have many pages of advice and life skills to be taught.
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44 people found this helpful
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Le Creuset Kunde
5.0 out of 5 stars Wunsch meiner Schwiegertochter
Reviewed in Germany on December 23, 2023
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rechtzeitig geliefert, alles sehr gut
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b
4.0 out of 5 stars Useful workbook!
Reviewed in the Netherlands on August 11, 2023
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Some tips are a bit too obvious and not of much value, but overall good workbook to help you with mindfulness and give you a base for dealing with overpowering emotions!
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Quint
5.0 out of 5 stars Very informative
Reviewed in the United Kingdom on December 23, 2022
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Very informative book with exercises to help with dealing with anxiety and other mental health conditions.
Good value for money, I’ve recommended this book to others.
4 people found this helpful
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