You replay one sentence from a conversation all evening and decide it proves something about you. These workbooks work with shame, core beliefs, values and DBT skills for strong emotions, one page at a time.
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One mistake at work and you spend the evening sure you are a failure: start with the shame workbook, a reflection journal with structured exercises on how shame operates. If you say yes to everything and no longer know what you want, the core values worksheets sort the values you inherited from the ones you choose.
For daily practice against harsh self-talk, use a page of the 1000 positive affirmations for women. Teenagers with strong emotions get skills training in the DBT worksheets for teens.
Also useful: relationship and attachment workbooks and anxiety and stress guides.
A worksheet helps you catch the belief under the feeling and test it against evidence, a core skill in CBT. Deep shame linked to trauma or abuse needs a therapist as well.
Short and regular sessions work best: ten to twenty minutes, several times a week.
PDF. You download them after payment and keep them.
Files land in your inbox and account the moment payment clears.
Material by Kita Tabachka, BACP registered relational therapist.
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