Are you often angry, sad, afraid or upset? It is absolutely normal to feel all this. After all, on the one hand, emotions are an integral part of our life and our personality, it is impossible to get rid of them (and it is not necessary). On the other hand, uncontrollable emotions can greatly complicate communication and lead to problems at school and at home. Sometimes situations can arise when emotions take over, live on their own and you can't do anything about it. This workbook will be useful in situations where you experience strong painful emotions, such as sadness, anxiety, aggression, but do not understand how to behave and cope with these emotions. The notebook contains simple exercises based on dialectical behavioral therapy. You will learn to cope with mood swings, contain outbursts of anger and get along with people. Tasks will help you realize and accept your feelings, as well as develop a detailed plan in case of emotional crisis.