DBT Emotional Regulation Workbook for Teens & Adults

About this printable

This ADHD Ready workbook or tool is for teens and adults. It is designed to understand emotional patterns and build a steadier set of coping responses. There is no single right way to use it. A parent, teacher, counselor, coach, or adult can offer a page as a starting point, while the learner remains part of the conversation.

What is inside

You will find guided activities, emotion reflections, mindfulness practice, coping tools, and strategies for responding to difficult feelings. The activities are meant to make an internal experience easier to notice and talk about. They do not ask a child or adult to be perfect. They create a little room to pause, name what is happening, and consider a next step that feels possible.

Try it this week

Bring one real emotional moment to a page this week. Trace what happened, what you felt, and what you tried, then select one skill to practice before the next challenge.

Use the pages in order or return to the prompt that fits the day. A supportive adult can read a question aloud, write for a child, or simply listen. Keep the tone collaborative: parent, teacher, and kid are all doing their best. The goal is a useful moment of practice, not a performance.

Instant digital download. Print at home, at school, or in a session, then keep the pages that are useful within reach.

The skills are easier to find when practiced during ordinary moments, not only during a crisis. Try one exercise when the day is manageable, then keep the page nearby as a reminder for harder moments.