Sheri Van Dijk - The DBT Workbook for Emotional Relief: Fast-Acting Dialectical Behavior Therapy Skills to Balance Out-of-Control Emotions and Find Calm Right Now

As an active psychiatrist treating individuals who have trouble doing life, this practical workbook will be my go-to recommendation for them to read. The very simple, both easy-to-read and implement parasympathetic power techniques that Van Dijk teaches, will surely pay off to enhance anyones interpersonal relationships.

Stephen B. Stokl, MD, FRC.P (C) , assistant (adjunct) professor of psychiatry, and faculty of medicine at the University of Toronto; and author of Mentally Speaking

Ecstatic to see a workbook written for anyone who feels overwhelmed by intense emotions. Sheri Van Dijk helps the reader understand emotional processes, and how anyone can reduce emotional pain and suffering. Every chapter has rescue skills that are quick and easy to learn and can be used immediately. The tools and handouts can be used over and over whenever difficult emotions arise. Sheri is encouraging and supportive for you to practice and use these skills so that you can experience something different and gain confidence in how these skills work.

Lisa Porret, MSc , registered psychologist in private practice for nearly two decades with emphasis on clinical psychology

Sheri Van Dijks The DBT Workbook for Emotional Relief is a practical, coherent guide to understanding intense and often overwhelming emotions. Easy-to-follow worksheets make the array of skills in each chapter accessible and doable! I love how she invites the reader to hopefulness, with practices that affirm our own ability to create positive and pleasurable emotional experiences! I look forward to using this amazing resource myself, and with my clients!

Kinsey Lewis , registered psychotherapist, and certified trauma specialist with over twenty-five years of experience in community mental health in Ontario, Canada

Sheris workbook outlines a range of very effective tools and strategies that will help you remain compassionate, accepting, and responsive to your own needs in moments when you feel overwhelmed. Her workbook is easy to understand and provides the reader with good examples of how to effectively implement these tools.

Sabrina Tuzi, MSW, RSW , adult crisis worker at Southlake Regional Health Centre

Intense emotional responses that leave you feeling out of control and often alienated can feel impossible to navigate. This workbook is a must-read for anyone who is looking for skills that are quick and effective in finding relief and reclaiming control over their emotions.

Jodi-Lyn Knoop, MSW, RSW , psychotherapist, and founder and CEO of Turning Stones Therapy

The DBT Workbook for Emotional Relief is one of Sheris best. The book is filled with insightful DBT exercises and self-assessment work to help you get through emotional pain and distress. Im looking forward to suggesting this book to all my clients and those in the mental health care profession.

Jackson Yee , health coach/teacher

In this workbook, Van Dijk offers us an incredibly insightful and compassionate guide to understanding and managing difficult emotions. Whether youre struggling to manage your emotions or looking to optimize the skills you already have to thrive, this workbook is written with you in mind. Its simple to follow and is written with clarity and precision to help you through every step in the process of cultivating well-being.

Zainib Abdullah, MSW, RSW, RYT , cofounder and clinical director at Wellnest Psychotherapy Services in Toronto, ON, Canada

This book interweaves theory and practice into an invitation to be curious and explore our personal challenges at a flexible pace. It succeeds with integrating the many components of DBT in a manner that both introduces and expands the readers understanding of emotion regulation. Sheri reminds us that regulation is a skill, and there are times we all need more practice. The reader finds permission to explore the contributors to their emotional dysregulation, and a variety exercises that help to restore balance. The Rescue Skills provided offer an opportunity to deepen our experience of the material, while offering a tool for the times we feel overwhelmed.

Leanne M. Garfinkel, MA, SEP, RP , in private practice in Uxbridge, ON, Canada

In this quintessential workbook, Sheri Van Dijk dives into integrative DBT strategies for both practitioners and clients alike. Throughout, one will discover novel, practical, and effective approaches to break free of old patterns, gain personal clarity, and experience emotional relief. The masterful use of realistic vignettes validates the human experience and motivates the reader to implement practices for lasting change.

Ita Tobis, MSW, RSW , clinical trauma therapist, and director of campus programming for Courage 2 Change

Publishers Note

This publication is designed to provide accurate and authoritative information in regard to the subject matter covered. It is sold with the understanding that the publisher is not engaged in rendering psychological, financial, legal, or other professional services. If expert assistance or counseling is needed, the services of a competent professional should be sought.

NEW HARBINGER PUBLICATIONS is a registered trademark of New Harbinger Publications, Inc.

New Harbinger Publications is an employee-owned company.

Distributed in Canada by Raincoast Books

Copyright 2022 by Sheri Van Dijk

New Harbinger Publications, Inc.

5674 Shattuck Avenue

Oakland, CA 94609

www.newharbinger.com

Cover design by Amy Shoup

Acquired by Tesilya Hanauer

Edited by James Lainsbury

All Rights Reserved

Library of Congress Cataloging-in-Publication Data

Names: Van Dijk, Sheri, author.

Title: The DBT workbook for emotional relief : fast-acting dialectical behavior therapy skills to balance out-of-control emotions and find calm right now / Sheri Van Dijk.

Description: Oakland, CA : New Harbinger Publications, 2022. | Includes bibliographical references.

Identifiers: LCCN 2022000751 | ISBN 9781684039647 (trade paperback)

Subjects: LCSH: Dialectical behavior therapy.

Classification: LCC RC489.D48 V36 2022 | DDC 616.89/142--dc23/eng/20220217

LC record available at https://lccn.loc.gov/2022000751

For all of the people who have included me on their journey: Im grateful for the privilege, I applaud your courage, and I admire your strength.

For Marsha Linehan and her team, who created DBT: Im inspired by your work and thankful for the healing its allowed me to bring to my own clients.

For my family: as always, thank you for your love and support.

Contents

Introduction

Your work hours have been cut back and youre worrying about what this will mean for your future. Or the kids need help with their homework while your partner is asking you whats for dinner and your boss is demanding that you forward a document they need even though the workday is technically over. Suddenly you find yourself bursting into tears and struggling to breathe. Or the dog just tracked mud all over the floor again and you lose it, yelling at them, and two minutes later youre beating yourself up for tearing a strip off poor sweet Fido. Or your best friend had to cancel the plans you had for this evening and its the last straw: youre feeling let down and, not knowing what to do with these feelings, you stuff them, perhaps using your favorite substance (food, alcohol, pot) to help you do so. Sound familiar?

While these specific scenarios might not exactly hit home for you, chances are if youre reading these words you need help with the overwhelming emotions you feel Now! Good news: this book is full of tools that are going to help! In fact, let me give you one right now.