DBT Skills Learning Companion Workbook

Introducing Our Free DBT Skills Workbook — Because You Deserve Real Support.

At Holding All Hearts, we were built on one simple and radical belief: that every person, regardless of their history, their diagnosis, or the circumstances they find themselves in,  deserves to feel seen, heard, and worthy of care.

We built this community because we knew too many people were falling through the gaps. People who had been told they were "too much" or "not enough." People whose emotional experiences were so intense that the world around them struggled to understand. People who had learned, through painful experience, that the safest thing was to shut themselves away from others, from feeling, and sometimes from life itself.

We saw those people. We are those people. And we knew something different was possible.

That's why we created the Holding All Hearts DBT Skills Workbook, and it's completely free.

Why DBT? Dialectical Behaviour Therapy meets you exactly where you are. It doesn't ask you to arrive already healed. It holds two truths at once: you are doing the best you can, and you can also do better. Both are true. Neither cancels the other out.

Who is this for? This workbook is for the person who texts a crisis line at 2 a.m. because they have no one else to call. For the person who has tried other programmes and felt judged, dismissed, or simply not understood. For the person who has survived things they were never supposed to survive — and is somehow still here, still reaching.

We see you. This workbook was written for you.

What's inside?

Mindfulness — learning to observe without judgment.

Distress Tolerance — getting through crisis without making things worse.

Emotion Regulation — understanding and managing intense emotions.

Interpersonal Effectiveness — building healthy, meaningful relationships.

A Personal Crisis Safety Plan & Coping Toolkit: Worksheets, reflection prompts & fill-in exercises throughout.

This workbook is yours to write in, cry on, dog-ear, and return to again and again. You do not have to earn your place here. You are already welcome.

💙With love and solidarity, The Holding All Hearts Team