The DBT Skills Daily Journal
10 Minutes a Day to Soothe Your Emotions with Dialectical Behavior Therapy
The New Harbinger Journals for Change Series
Published by: New Harbinger Publications
Imprint: New Harbinger Publications
184 Pages, 6.00 x 8.00 x 0.42 in
- Published: October 2023
Transform negative thoughts, manage intense emotions, and improve overall well-being—in just ten minutes a day.
If you struggle to control intense thoughts, emotions, and behaviors, you are not alone. Millions suffer from severe emotion regulation problems, resulting in anxiety, depression, and other mental health disorders. Negative thoughts, difficult emotions, and unhealthy behaviors are hard to manage, and can be overwhelming. What you need is a quick, easy-to-commit-to program for building greater self-awareness and intentionality—so you can take charge of your emotions and start living the life you want.
The DBT Skills Daily Journal combines the popular method of guided journaling with dialectical behavior therapy (DBT) skills-building to offer an incredibly accessible program for transforming your negative thoughts and intense emotions. With only ten minutes of daily written reflection, you’ll strengthen the four core DBT skills—mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness—that will help soothe your negative thoughts and emotions, improve resilience, and increase your overall well-being. You’ll also develop lifelong skills for better emotion control—and you’ll do it in an easy, accessible, and accountable way.
If you’re looking for a go-to, take-anywhere resource for getting your negative thoughts, emotions, and behaviors in check, you’ve found it. The DBT Skills Daily Journal is an exciting new approach that will have you writing your way out of struggle and into a more meaningful and fulfilling life.
Written by renowned mental health and wellness experts, New Harbinger’s Journals for Change combine evidence-based psychology with proven-effective guided journaling techniques to help you make lasting personal change—one page at a time.
“As a therapist who aims to provide the best care for my clients, I would strongly encourage them to purchase this journal to support their efforts in therapy: they can continue reflecting on the work we do together at home and practice the skills in a facilitated manner. The writing prompts provided in this journal will help clients develop greater insight into their behavior and see sustained changes over time.”
—Krystle Martin, clinical and forensic psychologist, dialectical behavior therapy (DBT) trainer and consultant, clinic director at Dr. Krystle Martin & Associates, and associate graduate faculty member at Ontario Tech University ~Krystle Martin
“A simple and effective daily ritual to help bring our skills to the forefront of our attention, with intention. These daily reflections offer a structured reminder to mindfully engage with the world and ourselves while reinforcing our use of the DBT skills we have learned.”
—Darrell Gonzales, MSW, DBT-Linehan Board of Certification, Certified ClinicianTM; Broadleaf Health ~Darrell Gonzales, MSW
“A missing link in the life of DBT-ers! This journal is a must-have for individuals looking to truly practice DBT in their everyday lives. As a DBT therapist and lifelong enthusiast of the practice, I know that DBT is not something that one can simply apply to one area of their life. DBT is life-changing work, and for that reason it needs to be embedded into every aspect of life. This workbook will help individuals looking to do just that.”
—Shaelene Lauriano Kite, LPC, DBT-LBC, RYT, owner of DBT of South Jersey, owner of Rebelmente Training & Consulting, and host of the T-Talk Podcast ~Shaelene Lauriano Kite, LPC, DBT-LBC, RYT
“The DBT Skills Daily Journal not only provides a brief skills tool kit at your fingertips, it delivers the format necessary to build a habit of self-reflection and mindfulness through daily journaling. This combination is sure to benefit anyone wishing for more insight into their emotional experience.”
—Amanda A. Uliaszek, PhD, CPsych, associate professor of psychology at the University of Toronto ~Amanda A. Uliaszek, PhD, CPsych
“Zambrano has developed a thoughtful and practical journal for those leaning on DBT to navigate through life’s challenges and to build their life worth living. The simplicity of the practices and opportunities for reflection in The DBT Skills Daily Journal are a wonderful tool to support mindful skills practice in the situations where the skills are needed. I look forward to recommending this self-help tool to my clients!”
—Megan Cameron, MSW, RSW, DBT therapist in private practice, and mental health care leader ~Megan Cameron, MSW, RSW
“Anyone and everyone can benefit from living life more skillfully, and this journal will help you do just that. The DBT Skills Daily Journal is an invaluable resource for DBT novices and veterans alike. The simple yet thought-provoking journaling prompts serve as a friendly guide helping you navigate mindfully throughout your day. Whether you are a longtime journaler or entirely new to the process, this book is for you.”
—Hailey Goldberg, MSW, RSW, DBT-Linehan Board of Certification, Certified Clinician™; and founder and DBT Skills Trainer at DBT HOUSE ~Hailey Goldberg, MSW, RSW
“‘Learning’ is embodying skills, acting on skills, and making skills alive in your life. May you take this book as a companion on your skill-learning journey. May you spill coffee on it, scribble all over it, bend it when pulling it out of your purse or backpack. USE IT as a prompt, a record, an encourager of your efforts to build a Life Worth Living!”
—Andrew Ekblad, PhD, CPsych, founder and director of Broadleaf Health, a DBT-Linehan Board-Certified Program ~Andrew Ekblad, PhD, CPsych