Some feelings get so big that it can seem like there is no way to get through them. If you have turned to hurting yourself to cope with that kind of pain, you are not alone, you are not broken, and you deserve care and support.
Riding the Wave is a 23-page printable, DBT-informed workbook made to use alongside a therapist. It offers plain-language psychoeducation about self-harm urges and gentle, practical pages for noticing your urges early, learning your triggers and warning signs, building a safety plan, and practicing safer ways to ride out hard moments. It never asks you to describe what you do, and it contains no descriptions of self-harm. You do not have to do every page, and you do not have to do it perfectly.
WHAT THIS WORKBOOK HELPS YOU DO
Understand urges: Read plain-language pages on what self-harm is, the urge cycle, and how urges rise, peak, and pass.
Notice early: Rate your urge from 0 to 10 and learn your own triggers and warning signs.
Ride it out: Practice urge surfing, TIPP skills to cool down the body, and grounding and self-soothing.
Plan ahead: Fill in My Safety Plan with your steps, your people, and crisis lines, and keep it easy to find.
Be kind to yourself: Try compassionate self-talk, list your reasons and your people, and track your week.
WHAT'S INCLUDED
23-page printable workbook (A4, digital download)
Your Safety Comes First (crisis resources), Copyright Notice, and How to Use This Workbook
What Self-Harm Is
The Urge Cycle
Rating My Urge
Urge Surfing
Cool Down the Body: TIPP Skills
My Triggers and Warning Signs
My Urge Check-In
My Safety Plan
Grounding and Self-Soothing
Safer Ways to Cope
Riding Out a Hard Emotion
Speaking to Myself With Compassion
My Reasons and My People
When to Reach Out
Weekly Tracker
Reflection page and Closing: Where to Go from Here
Delivery: Instant digital download. No physical item will be shipped.
WHO IS THIS FOR?
Adults who notice self-harm urges or have used self-harm to cope, and who want a gentle, printable place to practice DBT-informed coping skills alongside a therapist. It is written for individuals, and a therapist or counselor may also choose to use it in session. This workbook is not designed for children or teens.
HOW TO USE
1. Purchase and download your PDF.
2. Print it, or type into it with a PDF or note-taking app.
3. Set aside 10 to 15 quiet minutes. Fill in My Safety Plan early, then choose one page at a time. Stop if a page feels like too much, and bring your pages to your therapist.
IMPORTANT INFORMATION
This workbook is DBT-informed psychoeducation for self-reflection and educational use only. It is not a substitute for professional mental health care, and it is not therapy, crisis care, a diagnostic tool, or medical advice. It cannot diagnose, assess, or treat any condition, and it does not promise any particular result. It is designed to be used alongside a therapist or licensed mental health professional. If urges feel stronger, if you have thoughts of suicide, or if you feel unable to keep yourself safe, please reach out for support right away. If you are in crisis or thinking about harming yourself, call or text 988 (Suicide & Crisis Lifeline, U.S.), text HOME to 741741 (Crisis Text Line), or call 911. © 2026 Colorful Emotions Counseling. Personal use only. Do not copy, share, resell, or redistribute.
Your pain is real. You deserve safer ways to carry it.
Some feelings get so big that it can seem like there is no way to get through them. If you have turned to hurting yourself to cope with that kind of pain, you are not alone, you are not broken, and you deserve care and support.
Riding the Wave is a 23-page printable, DBT-informed workbook made to use alongside a therapist. It offers plain-language psychoeducation about self-harm urges and gentle, practical pages for noticing your urges early, learning your triggers and warning signs, building a safety plan, and practicing safer ways to ride out hard moments. It never asks you to describe what you do, and it contains no descriptions of self-harm. You do not have to do every page, and you do not have to do it perfectly.
WHAT THIS WORKBOOK HELPS YOU DO
Understand urges: Read plain-language pages on what self-harm is, the urge cycle, and how urges rise, peak, and pass.
Notice early: Rate your urge from 0 to 10 and learn your own triggers and warning signs.
Ride it out: Practice urge surfing, TIPP skills to cool down the body, and grounding and self-soothing.
Plan ahead: Fill in My Safety Plan with your steps, your people, and crisis lines, and keep it easy to find.
Be kind to yourself: Try compassionate self-talk, list your reasons and your people, and track your week.
WHAT'S INCLUDED
23-page printable workbook (A4, digital download)
Your Safety Comes First (crisis resources), Copyright Notice, and How to Use This Workbook
What Self-Harm Is
The Urge Cycle
Rating My Urge
Urge Surfing
Cool Down the Body: TIPP Skills
My Triggers and Warning Signs
My Urge Check-In
My Safety Plan
Grounding and Self-Soothing
Safer Ways to Cope
Riding Out a Hard Emotion
Speaking to Myself With Compassion
My Reasons and My People
When to Reach Out
Weekly Tracker
Reflection page and Closing: Where to Go from Here
Delivery: Instant digital download. No physical item will be shipped.
WHO IS THIS FOR?
Adults who notice self-harm urges or have used self-harm to cope, and who want a gentle, printable place to practice DBT-informed coping skills alongside a therapist. It is written for individuals, and a therapist or counselor may also choose to use it in session. This workbook is not designed for children or teens.
HOW TO USE
1. Purchase and download your PDF.
2. Print it, or type into it with a PDF or note-taking app.
3. Set aside 10 to 15 quiet minutes. Fill in My Safety Plan early, then choose one page at a time. Stop if a page feels like too much, and bring your pages to your therapist.
IMPORTANT INFORMATION
This workbook is DBT-informed psychoeducation for self-reflection and educational use only. It is not a substitute for professional mental health care, and it is not therapy, crisis care, a diagnostic tool, or medical advice. It cannot diagnose, assess, or treat any condition, and it does not promise any particular result. It is designed to be used alongside a therapist or licensed mental health professional. If urges feel stronger, if you have thoughts of suicide, or if you feel unable to keep yourself safe, please reach out for support right away. If you are in crisis or thinking about harming yourself, call or text 988 (Suicide & Crisis Lifeline, U.S.), text HOME to 741741 (Crisis Text Line), or call 911. © 2026 Colorful Emotions Counseling. Personal use only. Do not copy, share, resell, or redistribute.
Your pain is real. You deserve safer ways to carry it.
