Distress Skills Workbook

Resources / Distress

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Product Details

Distress Skills Workbook | Digital Download with Fillable PDF Appendix

Struggling with overwhelming emotions? The Distress Skills Workbook is your practical guide to managing tough moments with proven techniques. Designed for anyone looking to build distress tolerance , this workbook is packed with easy-to-follow exercises that help you stay grounded and in control, even in the most stressful situations.

Comprehensive Workbook

A step-by-step guide to distress tolerance skills, with real-life applications and reflective prompts.

Chapters included:

Module 1: Understanding the basics:

What is Distress
The Distress Cycle & Distress Cycle Analysis
SUDs table
Dialectical Thinking
Mindfulness of the Dot

Module 2: Learn Crisis Skills

Pause Breathing
Burst Exercise
Ice Packs

Module 3: Preventing Regrettable Actions

STOP Skill
Grounding
Distraction
Graceful Exit
Act Opposite
Check the Facts

Module 4: Scripts for Reducing Arousal

Progressive Muscle
Autogenic Training

Module 5: Analysing What Happened

Reviewing the Themes
Regrettable Action Analysis
Missed Opportunity Analysis

Module 6: Developing Mastery

Stack Your Skills
SUDs and Skills
PLAN Ahead

This workbook come with a BONUS Fillable PDF Appendix – A separate document with reusable, fillable worksheets so you can practice and refine your skills again and again.

Forms Included in the Appendix:

Distress Cycle
Dialectical Thinking
Mindfulness
STOP
Check the Facts
Regrettable Action Analysis
Missed Opportunity Analysis
PLAN Ahead
Diary Cards

Why You’ll Love It
✓ Instant digital download—start using it right away!
✓ Reusable exercises for long-term skill building.
✓ Practical, evidence-based techniques for managing distress.

Whether you're working through challenges on your own or with a therapist, this workbook gives you the tools to handle stress, anxiety, and emotional intensity with confidence. Download now and take the first step toward emotional balance!

We also encourage you to take this workbook to your therapist so you can work on it together!

Terms of Use

This workbook is intended to be used as a complete and cohesive resource. The materials within are carefully designed to work together as a whole, and individual pages or sections should not be taken out of context. To ensure the integrity of the content and its intended purpose, we ask that you engage with the workbook in its entirety as a comprehensive guide.

This workbook is for personal use only . Sharing, reproducing, or distributing any part of the workbook is prohibited. Any individual who wishes to use this workbook must purchase their own copy. By using this workbook, you agree to respect the intellectual property rights of the authors and refrain from sharing its contents with others. Thank you for supporting our work and adhering to these terms.

This book is for informational purposes and does not constitute medical or psychological treatment.

No client-clinician relationship is formed by engaging with any of our content.

We suggest you work with a health professional.

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