The Combined DBT + CBT Skills Workbook

The Holding All Hearts Combined DBT + CBT Skills Workbook brings together two of the most trusted, evidence‑based approaches in mental‑health education — Dialectical Behaviour Therapy and Cognitive Behavioural Therapy — into one accessible, compassionate, and deeply practical resource.

This workbook was created for people who have been trying to understand their own minds without support. For the ones who fell through the gaps. For the ones who were told they were “too emotional,” “too sensitive,” or “too much.” For the ones who learned to survive without ever being taught how to heal.

You deserve tools that help you make sense of your thoughts, your emotions, and your nervous system. You deserve education that is clear, gentle, and free. You deserve support that doesn’t depend on cost, diagnosis, or access.

This workbook is our way of making sure you have it.

What’s Inside:

DBT Modules • Mindfulness • Distress Tolerance (STOP, TIPP, grounding) • Emotion Regulation • Interpersonal Effectiveness (DEAR MAN, GIVE, FAST) • Crisis Safety Planning • Coping Toolkit • Worksheets, logs, and reflection prompts

CBT Modules • Cognitive Distortions • Thought‑Record Worksheets • Behavioural Activation • Gentle Exposure Hierarchies • Values‑Based Action Plans • Problem‑Solving Worksheets • Guided exercises and self‑reflection tools

Every section is written in clear, human language — no jargon, no clinical distance, no judgment. Just real tools for real people.