DBT PalTrack Your DBT Skills in Seconds
Worksheets organized the way DBT teaches the skills, so you can find the one that fits what you're working on. Each one works on screen or printed from your browser. For the skill behind a worksheet, see the DBT skills list.
The foundation the other three modules rely on: noticing what's happening without getting swept away by it.
Free DBT mindfulness worksheet with What and How skills, guided exercises, and a filled-out example for building present-moment awareness.
Free wise mind worksheet for DBT mindfulness practice. Step-by-step exercises to find the balance between emotion mind and reasonable mind.
For getting through a crisis without making it worse. Start here if you're often in intense distress.
Free DBT distress tolerance worksheet covering crisis survival skills. Includes TIPP, pros and cons, STOP, and self-soothe with a tracking template.
Free DBT pros and cons worksheet with instructions and a completed example. Weigh the costs and benefits of acting on urges versus using skills.
Free radical acceptance worksheet with guided prompts and a filled-out example. Practice accepting painful realities without approving of them.
Free DBT STOP skill worksheet with instructions and examples. Learn to Stop, Take a step back, Observe, and Proceed mindfully before reacting impulsively.
Free DBT self-soothe worksheet to build your personal comfort kit using the five senses. Includes a filled-out example and planning template.
Free TIPP worksheet for DBT distress tolerance. Step-by-step guide to Temperature, Intense exercise, Paced breathing, and Progressive relaxation.
For understanding your emotions and shifting the ones that aren't serving you, over time.
Free accumulate positive emotions worksheet for DBT. Plan short-term pleasant activities and long-term values-based goals to build emotional resilience.
Free DBT build mastery worksheet for scheduling activities that build confidence and competence. Includes a weekly planning template and filled-out example.
Free DBT check the facts worksheet with instructions and a filled-out example. Learn to separate emotional interpretations from what actually happened.
Free cope ahead worksheet for DBT emotion regulation. Plan your response to difficult situations before they happen with this step-by-step template.
Free DBT emotion regulation worksheet covering the full skill set. Identify, understand, and change emotional responses with this guided template.
Free opposite action worksheet for DBT emotion regulation. Includes step-by-step instructions, a filled-out example, and common mistakes to avoid.
Free PLEASE skill worksheet for DBT emotion regulation. Track physical self-care habits that reduce emotional vulnerability: sleep, eating, exercise, and more.
For asking for what you need, saying no, and handling conflict without losing the relationship or your self-respect.
Free DEAR MAN worksheet with step-by-step instructions, a filled-out example, and tips for practicing assertive communication in daily life.
Free FAST skill worksheet for DBT interpersonal effectiveness. Practice being Fair, limiting Apologies, Sticking to values, and being Truthful.
Free GIVE skill worksheet for DBT interpersonal effectiveness. Practice being Gentle, Interested, Validating, and Easy-mannered in conversations.
Free DBT interpersonal effectiveness worksheet covering DEAR MAN, GIVE, and FAST skills. Plan conversations that balance goals, relationships, and self-respect.
For working out what led to a behavior you want to change.
If you're learning DBT on your own, resist the urge to print all of them. A better order:
If you're in a DBT program, use the worksheets for whatever module your group is teaching right now, so your practice and your sessions reinforce each other. If you're not sure what to write, these DBT journal prompts can help you get started.
Diary cards, urge logging, and skill tracking in about two minutes a day. Private and on-device.
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