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How to use 

My DBT Journal

My DBT Journal is an accompanying workbook for those using Dialectical Behavior Therapy (DBT) to address problems related to behavioral dysregulation. If you are finding that our emotions constantly disrupt your ability keep relationships, and make decisions that are in your best interest, or you just cannot maintain a steady way of living and thinking, then DBT may be for you. You can click here to learn more about DBT and how to enroll in our therapy groups and counseling to address these very upsetting experiences. Once enrolled, this book is added to the teaching material and will maximize your ability to incorporate the skills into your life. This workbook provides the space to use reflective writing and self-observation to clarify your focus on applying the skills and rehearsing a new way of thinking to foster and cultivate new behaviors and thus build a life worth living. 

Below are instructions on how to use each page to help you utililze every aspect of its design to practice the skills in everyday life. 

The workbook pages can be purchased separately so that you can build the journal that works for you. Each worksheet targets different ways of practicing skills, monitoring behaviors and reviewing progress. After purchasing the beginners package you can re-order the worksheets that work for you. The binding discs enable you to insert and remove pages whenever needed, keeping important pages in place for reminders and reinforcements. 

My DBT Journal Workbook Pages


My DBT Journal Daily Journal pages begin with a general journal prompt where you can jot down the happenings of the moment. Just freely write your thoughts, feelings and stories. Once written return to your writings and observe. Notice your emotions, judgements, and problems to be solved. Then mark them by underlining or highlighting  them. In the Skills table, write down any skills from each module could be used to assist with what you are working through as a way of priming your recall for that skill later. Then use the prompt to rewrite your judgments in nonjudgmental language. This has the effect of overriding your interpretations that are contributing to emotion dysregulation in the moment and opening pathways for problem solving.

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My DBT Journal Behavior Chain Worksheet is provided for you to build behavior chain analysis into your skills practice. The BCA is a central method in DBT for observing the steps or links in a behavior sequence that contribute or sustain an unwanted behavior. The worksheet prompts you to describe the setting, the preceding events and experiences that occur just prior to the unwanted behavior and then to list the behaviors immediately following the behavior. Multiple chains completed around targeted behaviors reveal important patterns and opportunities for new behaviors. Use this worksheet with your therapist for increasing collaboration on skills application.  



My DBT Journal Self Assessment Worksheet is used as a review of progress. It can be used after a period of treatment for self awareness and reinforcement of new behaviors. It may also be used after a significant event r conflict as an evaluation of how well skills were implemented. It provides prompts for assessing what skills were applied and their effectiveness. It also provides prompts for generating new solutions to promote new learning and

opportunities to expand application of new skills to new


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My DBT Journal Diary Card is a tool used for weekly recording of your skills practice. It lists the primary skills from the DBT Skills Manual with prompts for daily practice. There are spaces to add other targeted skills to the worksheet as well. This is the primary monitoring worksheet for DBT and incorporated into all stages of practice. The Diary Card is a primary tool for your therapist to use and review to set the agenda and priorities for your work together as well as monitoring progress over time. 

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My DBT Journal Daily Quick Check In worksheet was designed for the person with limited time or understanding of the entire body of DBT skills. It offers a simple way to remind yourself of the primary goals of being mindful and making wise decisions. It prompts you to ask am I doing well, am I asking wise mind, and where can I take one step forward for today. Sometimes all that is needed or desired is a reminder that we are taking the next right step. This check in worksheet is for those moments. 

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For more information on the principles and resources associated with DBT, visit:

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