Put Your Feelings Here

Put Your Feelings Here

A Creative DBT Journal for Teens with Intense Emotions

The Second in a Breakthrough New Series of Self-Help Books for Teens!

This book will hit the marketplace on January 2, 2020!

It is available for preorder here:

*Therapy that doesn’t look like therapy!*

*Creative, engaging prompts that teach evidence-based tools!*

*Providing help and combatting stigma!*

*Mainstreaming mental health!*

Lisa Schab has produced yet another amazing resource for those of us who work in the mental health profession.  “Put Your Feelings Here,” is a must have!  This book makes engaging in therapy fun for teenagers as they work on meaningful, but simple activities!”

—Stephanie L. Pettey, PsyD, mental health coordinator and adjunct college professor in the field of school psychology

From the first checkbox, Lisa Schab pulls the emotionally overwrought person of any age into a workbook that is inventive, lively, and profoundly useful. Structurally and visually, this engaging book brings emotional skills to life, using sensory, physical, spiritual, and analytic approaches. The format is bite-sized, fast-paced, and appealing—even for teens—but the ideas communicated are life-changing. Using writing and creativity, the reader naturally develops tools that demystify the often difficult world of emotions. I facilitate writing groups for teens, and the exercises in Put Your Feelings Here will be a welcome addition.”

—Beth Jacobs, PhD, author of Writing for Emotional Balance, The Original Buddhist Psychology, and A Buddhist Journal

Lisa Schab has done a brilliant job teaching some of the dialectical behavior therapy (DBT) skills in a fun, creative, and understandable way to help teens manage their emotions. I love it!”

—Sheri Van Dijk, MSW, psychotherapist, international speaker, and author of several DBT books, including Don’t Let Your Emotions Run Your Life for Teens

Find Out: “What Is Guided Journaling and How Can It Help Anxious Teens?”

Put Your Feelings Here: A Creative DBT Journal for Teens with Intense Emotions is the second in an innovative new series that provides effective, evidence-based tools for managing teens’ emotional health issues without carrying the stigma that so often deters them from seeking help.  The Instant Help Guided Journal Series offers “therapy that doesn’t look like therapy!”

At a time when our teens’ emotional health is in critical need of attention, this book provides that in a non-threatening format that works!  Put Your Feelings Here offers 100 creative journaling prompts based predominantly in Dialectical Behavioral Therapy (DBT), the well-reputed treatment of choice for emotional regulation.  Techniques such as using Wise Mind, practicing opposite action, mindfulness, distraction, problem-solving, and naming emotions are transformed into fun and engaging skill-based prompts that help teens both relieve emotional overwhelm in the moment and learn techniques to carry forward.

Prompts are combined with engaging graphics and inviting white space that promotes writing, drawing, collages, lists, letters & reflections to help regulate intense emotions alongside suggestions for walks in fresh air, lovingkindness, mindfulness, “cool water cool downs,” listening to music, breathwork, calming scents, shredding overwhelming thoughts and more.  This book is a great tool for both teens on their own and as an adjunct to therapy.

Schab expertly weaves together mindfulness, externalization, calm acceptance, and breakthrough change in this rich array of exercises. Equally useful for self-guided work by teens, and directed exercises or homework by therapists. A wonderful addition to the tool chest!”

Larry Wilson, MSW, LSW, career counselor at Wilson Consulting, and former youth counselor

“Lisa Schab’s Put Your Feelings Here is an easy-to-use tool accessible to teenagers with any level of therapeutic experience. This book empowers teens to build internal awareness, increase emotional intelligence, and practice evidence-based coping skills creatively. Put Your Feelings Here makes DBT skills relevant and accessible to today’s teens. This book walks the middle path between free journaling and directed prompting, allowing teens to feel in control of the process and to learn transferable skills.”

—Margaret Lewis, LCSW, associate director of the Adolescent School Refusal Partial Hospitalization Program at Compass Health Center in Northbrook, IL

This is an excellent book . . .  It combines journaling and DBT skills into a particularly helpful tool for adolescents who struggle with low stress tolerance and high emotionality. With more than one hundred exercises, each has a purpose and meaning; they don’t just busy the reader, but rather enhance the reader’s understanding of their emotions and the necessity to manage them. We know from research that some people experience things more intensely than others. They’re more reactive as a result, which is difficult to de-escalate. This book does an amazing job at rectifying that issue—enabling the reader to learn how to calm themselves, build stress tolerance, and cope more effectively with their emotions. I highly recommend this book.”

-Deb Norton, MS, LCPC, NCC, private practice therapist specializing in adolescent psychology with more than thirty years’ experience in mental health counseling and human services

Put Your Feelings Here is a creative way for making teens place their emotions on paper. I like that it teaches me skills that I can use in everyday life in similar situations. I like that the book mainly uses visual exercises because not everyone can put what they are feeling down in writing in a few simple words. I liked its humor. I liked how it did not just help you cope with problems, but helped solve the problems. I would recommend the book.”

Bee, Chicago, IL; graduated eighth grade; entering high school in fall 2019 for visual arts


Help your teen manage mood swings and overwhelm with a book that will both calm them down and make them smile.  Wrap it up with a pack of gel pens and you’ve got a gift that will benefit both your teen and your whole family!

Because of the vast amount of physical, emotional, and neurological change that occurs during adolescence, it’s typical for all teens to experience mood swings, whether that’s a normal reaction to a poor test grade or social rejection or a deluge of tears or intense blow-up for no apparent reason.

Put Your Feelings Here provides a tool for all teens to reduce and release intense emotion in the moment. It’s designed for both teens working with professionals and on their own.


This journal is a great clinical tool for engaging, encouraging, and empowering teen clients! It can boost their progress, confidence, and motivation for managing their emotions.

The 100 guided journaling prompts are grounded mainly in Dialectical Behavioral Therapy, as well as Cognitive Behavioral Therapy, mindfulness-based stress reduction, experiential therapies, and neuroscience, but they’re disguised as fun and creativity!

Professionals!  Earn CEUs for these related courses and more by Lisa Schab:

Anxiety:Practical Management Techniques

4 continuing education units

Nearly every client who walks through a health professional’s door is experiencing anxiety. Even if they are not seeking treatment for a specific anxiety disorder, they are likely experiencing anxiety as a side effect of other issues. Clinicians who can teach anxiety management techniques have tools that can be used in nearly all clinical settings and diagnoses. Anxiety management benefits the clinician as well, helping to maintain energy, focus, and inner peace both during and between sessions. This course offers a comprehensive collection of ready-to-use anxiety management tools.


  • Describe two natural bodily functions that serve as powerful and basic tools for anxiety management
  • Distinguish between the use of anxiety management techniques for prevention and intervention
  • List and define nine basic categories of anxiety management techniques
  • Identify at least one specific exercise in each of the nine basic categories of anxiety management techniques
  • Name ten anxiety management techniques that employ cognitive restructuring as their base
  • Describe two anxiety management techniques that address the specific disorders of phobia and panic attack

Writing It Out: Journaling As An Adjunct to Therapy

2 continuing education units

This course teaches the benefits of journal writing as an aid to the therapeutic process. While most psychotherapy is conducted through traditional talk therapy, writing offers clients another vehicle for venting thoughts and feelings, practicing healthy self-nurturing, preventing overwhelm, and gaining information about their internal and external experiences of life. This course includes descriptions of the various uses of journaling as well as detail on seven journal-writing techniques.


  • List five principle ways to use journaling as a therapeutic tool
  • Identify the basic guidelines for using all types of journaling exercises
  • List the therapeutic benefits of the writing process
  • Identify seven specific journal-writing techniques
  • Identify ways to apply writing techniques to fit the needs of the client

Journaling II: Directed Exercises in Journaling

4 continuing education units

Journaling II offers 36 directed journal−writing exercises divided into three phases of use. It is designed for the practitioner who would like topic ideas for their clients in addition to traditional “freewriting.” It also offers interpretive questions coordinated with each exercise. (It is suggested, although not mandatory, that the practitioner has already completed course #20-13, “Writing It Out: Journaling as an Adjunct to Therapy,” which lays the foundation for understanding the benefits of journaling and how it can best be used with clients.)


  • Distinguish between freewriting and directed journaling exercises
  • Select six exercises that can be used with clients as tools for self-awareness and self-exploration
  • Describe a clinical situation for which a Phase 1, 2, and 3 exercise would be appropriate
  • List the three basic rules for keeping a behavior log
  • Identify five questions that can help clients learn more from what they have written
More Emotional Regulation Resources by Lisa Schab
The Anxiety Workbook for Teens

This book is an international best-seller and a leading resource for anxiety management skills.  Recommended by therapists, counselors, and parents, it offers over 40 evidence-based worksheets for managing teen anxiety, from essential cognitive change (CBT) and problem-solving skills to breathwork, visualization, exercise and nutrition.

Put Your Worries Here

100 creative, engaging, and evidence-based activities help teens manage anxiety in the moment.  Teens release stress by writing and shredding anxious thoughts, “texting” their anxiety, writing it a Dear John letter, calming their breathing, writing by candlelight, creating collages, peace tattoos, positive affirmations, and more.  Effective for use by teens alone or with a helping adult.

Beyond the Blues

This internationally acclaimed workbook offers 40 evidence-based depression worksheets that teach teenagers skills to work with thoughts and feelings of helplessness and despondency, empowering them to find hope, support, and success in managing their mood. Along with cognitive skills, Beyond the Blues also informs on problem-solving, stress-management, assertiveness, nutrition, substance use, and physical exercise.

The Anger Solution Workbook

A Five-Star workbook for helping children manage anger and angry behaviors, The Anger Solution Workbook offers more than 60 games, puzzles, stories, and activities that teach children specific techniques to help them lower their anger level, remain calm, and express anger safely while working through conflict situations.

Talk to Lisa about speaking to your school, group or organization on these emotional regulation and journaling topics, or ask about revising any topic to best suit your needs:

“Thank you for sharing your expertise for journaling.  I have never had two hours go by so quickly.  Your information and exercises were wonderful.  The audience and I thoroughly enjoyed ourselves.”

-Jane Connors-Geddes, adult program coordinator, Antioch Public Library District

For Professionals

  • Writing It Out:  The Use of Journaling as an Adjunct to Therapy
  • Do You Think, Do You Breathe?  Practical Techniques for Anxiety Management (and/or Emotional Regulation)

For Parents

  • Help Your Child/Teen off the Emotional Roller Coaster:  How to Get Anxiety, Sadness, Anger & Mood Swings Under Control

For Adults

  • Writing It Out:  Self-Awareness and Self-Help Through Journaling
  • Do You Think, Do You Breathe?  Practical Anxiety Management Techniques to Use Now
  • Only Ride the Roller Coaster at the Amusement Park:  How to Keep Anxiety, Sadness, Anger, and Other Mood Swings in Check

For Teens/Young Adults

  • Your Journal, Your Self:  How to Use Journaling to Find Yourself & Help Yourself – at Home, School, and In Relationships
  • Only Ride the Roller Coaster at the Amusement Park:  How to Keep Anxiety, Sadness, Anger, and Other Mood Swings in Check

For Children

  • Letting Out My Feelings:  A Writing & Drawing Journal That Helps!

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