Emotional Regulation Workbook - DBT Skills Guide with Feelings Wheel, Opposite Actions, Felt Sense & Self-Compassion (11 Landscape Pages, Printable PDF + Editable Canva)

Your emotions don't have to control you. This workbook teaches you how to regulate them.

Overwhelming emotions. Intense reactions you can't control. Feelings that hijack your entire day. You're not broken—you just never learned how to regulate emotions effectively.

Whether you struggle with anxiety, depression, ADHD emotional dysregulation, BPD, or just intense feelings you don't know how to manage, emotional regulation skills are essential for mental health and daily functioning.

This Emotional Regulation Workbook teaches evidence-based DBT (Dialectical Behavior Therapy) skills for managing intense emotions. With a comprehensive feelings wheel, opposite actions technique, check the facts worksheets, felt sense language (somatic awareness), breath techniques, and self-compassion cultivation—this isn't just theory. These are practical, usable skills you can apply immediately when emotions feel overwhelming.

Take back control from your emotions. Learn to feel without being consumed.

11 landscape pages. Printable PDF + fully editable Canva template. Also includes PLR/MRR rights for reselling.

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🎯 What's Inside This 11-Page Emotional Regulation Workbook

✅ Sitting with Energizing Feelings (2 pages)

• Understanding activating emotions - Joy, excitement, energy, anger
• How to sit with intense feelings - Without suppressing or acting impulsively
• Chair metaphor - Visualizing sitting WITH emotions (not avoiding)
• Practical exercises - Experience feelings without being controlled by them

✅ Comprehensive Feelings Chart (1 page)

• Emotion identification guide - Name what you're actually feeling
• Primary emotions breakdown - Categories and variations
• Intensity levels - From mild to overwhelming
• Color-coded organization - Visual emotion navigation

✅ Feelings Wheel (1 page)

• Visual emotion wheel - Beautiful circular design
• Core emotions center - Primary feelings (happy, sad, angry, scared, etc.)
• Nuanced emotions outer rings - Specific variations and subtypes
• Quick reference tool - Identify complex emotional experiences
• Colorful sections - Pink, purple, blue emotional categories

✅ Opposite Actions Technique (2 pages)

• DBT Opposite Actions skill - Core emotion regulation technique
• When emotions don't fit the facts - Act opposite to emotional urge
• Specific guidance for each emotion:
  • Fear/Anxiety → Approach (not avoid)
  • Anger → Gently avoid (not attack)
  • Sadness → Get active (not isolate)
  • Shame/Guilt → Approach (not hide)
• Step-by-step instructions - How to identify and apply opposite actions
• Examples and scenarios - Real-life applications

✅ Check the Facts Worksheet (1 page)

• DBT Check the Facts skill - Evaluate if emotions match reality
• Emotion vs. fact separation - What's feeling vs. what's true
• Catastrophic thinking identification - Catch distorted thoughts
• Evidence evaluation - Does this emotion fit the situation?
• Guided prompts - Work through emotional reasoning

✅ Felt Sense Language (2 pages)

• Somatic emotion awareness - How emotions feel IN YOUR BODY
• Body diagram with labels - Where you feel each emotion physically
• Physical sensations vocabulary - Words for body experiences
• Mind-body connection - Understanding somatic emotional experience
• Tracking templates - Map your personal felt sense patterns

✅ Breath Techniques (1 page)

• Breathing exercises for emotional regulation - Calm nervous system
• Box breathing - 4-4-4-4 technique
• 4-7-8 breathing - Anxiety reduction
• Diaphragmatic breathing - Deep belly breaths
• Mindful Senses Journal - Grounding through breathwork

✅ Cultivating Self-Compassion (1 page)

• Self-compassion practices - Be kind to yourself during emotional struggles
• Self-criticism awareness - Notice harsh inner voice
• Compassionate self-talk - Speak to yourself like a friend
• Guided prompts - Build self-compassion muscle
• Emotional pain acknowledgment - Validate your struggles

11 comprehensive pages covering essential emotional regulation skills from DBT and somatic therapy.

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🎯 Why These Emotional Regulation Skills Work

Evidence-Based DBT Techniques

These aren't made-up strategies. Opposite Actions and Check the Facts are core DBT skills proven effective in clinical research for emotional dysregulation, BPD, ADHD emotional intensity, anxiety, and depression.

Addresses Mind AND Body

Emotions aren't just mental—they're physical. Felt Sense Language teaches you to recognize emotions somatically, while breath techniques calm your nervous system. Holistic emotional regulation.

Builds Emotional Literacy

Many people can't identify what they're actually feeling. Feelings Wheel and chart provide vocabulary for complex emotional experiences. You can't regulate emotions you can't name.

Actionable, Not Theoretical

Every page includes practical exercises, worksheets, or techniques you can USE when emotions feel overwhelming. Not just "understand emotions"—actually manage them.

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💡 How to Use This Emotional Regulation Workbook

🖨️ Print & Keep Accessible

• Print all 11 pages (landscape format)
• Keep in binder or folder for quick reference
• Use during emotional moments (not just when calm)
• Post Feelings Wheel on wall for daily use

📱 Digital Use on Tablet

• Import PDF into GoodNotes/Notability
• Access on phone/tablet when overwhelmed
• Fill out worksheets digitally
• Always available in emotional crises

🧘 Practice When Calm First

• Learn techniques BEFORE emotional overwhelm
• Practice breath techniques daily
• Familiarize yourself with Feelings Wheel
• Work through worksheets in stable moments
• Then apply during emotional intensity

💬 Use in Therapy

• Bring to therapy sessions for discussion
• Homework between therapy appointments
• Share with therapist to track patterns
• Complement DBT or CBT treatment

✏️ Customize in Canva

• Edit prompts to match your specific triggers
• Add personal examples to worksheets
• Adjust colors for emotional preference
• Make it YOURS

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🎯 Who This Emotional Regulation Workbook Is For

Primary Users:

• ✓ Emotional Dysregulation - Intense emotions, difficulty managing feelings
• ✓ ADHD Emotional Intensity - Emotional dysregulation from ADHD
• ✓ BPD - Borderline personality disorder emotion management
• ✓ Anxiety - Overwhelming fear and worry
• ✓ Depression - Intense sadness, hopelessness
• ✓ Anger Issues - Explosive or intense anger reactions
• ✓ Highly Sensitive People - Feel emotions deeply
• ✓ Trauma Survivors - PTSD, C-PTSD emotional flashbacks
• ✓ DBT Participants - In DBT therapy, need skill practice

Professionals:

• ✓ Therapists - Client homework and resources
• ✓ DBT Therapists - Skills training supplement
• ✓ Counselors - Emotional regulation teaching tools
• ✓ Life Coaches - Emotional intelligence coaching
• ✓ Support Group Facilitators - Group discussion materials

Resellers:

• ✓ Mental Health Product Sellers - High-demand therapy resources
• ✓ DBT Resource Sellers - Specific therapeutic niche
• ✓ PLR Resellers - Wellness and therapy market

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📋 What You Get

• ✅ 11-Page Emotional Regulation Workbook - Complete DBT skills system
• ✅ Landscape Format PDF - High-resolution printable
• ✅ Editable Canva Template - Fully customizable
• ✅ Feelings Wheel - Visual emotion identification tool
• ✅ Comprehensive Feelings Chart - Emotion vocabulary builder
• ✅ Opposite Actions Guide - DBT emotion regulation technique
• ✅ Check the Facts Worksheet - Cognitive emotion evaluation
• ✅ Felt Sense Language - Somatic emotion awareness
• ✅ Breath Techniques - Nervous system calming
• ✅ Self-Compassion Cultivation - Kindness during struggles
• ✅ Sitting with Feelings Exercises - Emotion tolerance building
• ✅ Full PLR/MRR Rights - Use personally + resell
• ✅ Instant Download - Google Drive access
• ✅ Lifetime Access - Re-download anytime

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❓ FAQ

Is this a replacement for therapy?

No. This workbook provides DBT skills but isn't a substitute for professional mental health treatment. Use alongside therapy or as starting point.

Do I need to be in DBT therapy to use this?

No! These skills work for anyone struggling with emotional regulation, regardless of therapy participation.

Will this work for ADHD emotional dysregulation?

Yes! Many ADHD individuals experience intense emotions and emotional dysregulation. These DBT skills are highly effective for ADHD emotional intensity.

Can therapists use this with clients?

Absolutely! Full PLR rights mean therapists can use as client resources, rebrand for their practice, or include in therapy programs.

Is this suitable for teens?

Yes. Content is appropriate for teens (13+) through adults dealing with emotional regulation challenges.

What if I have BPD?

DBT was specifically developed for BPD. These are core DBT skills that are foundational in BPD treatment.

Can I customize this in Canva?

Yes! Fully editable Canva template included. Adjust for your specific needs.

Can I resell this workbook?

Yes. Full PLR/MRR rights included. Mental health/DBT resources have massive demand.

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🧠 Master Your Emotions with Evidence-Based Skills

11 pages. DBT skills. Feelings wheel. Opposite actions. Check the facts. Felt sense language. Breath techniques. Self-compassion. Landscape format. Printable PDF + editable Canva. PLR/MRR rights. Instant download.

Perfect for: Emotional dysregulation, ADHD emotional intensity, BPD, anxiety, depression, anger issues, highly sensitive people, trauma survivors, DBT participants, therapists, counselors, life coaches, support groups, PLR resellers

Your emotions don't haemotions workbook dont have to control you. These skills teach you how to regulate them.

Questions? Contact us here