Dialectical Behavior Therapy worksheets
A skills-heavy approach combining CBT, mindfulness, and explicit acceptance training.
DBT, developed by Marsha Linehan, was originally designed for chronically suicidal clients with borderline personality disorder. It combines change-oriented CBT techniques with acceptance-oriented mindfulness practices.
The skills are organized into four modules: mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness.
All Dialectical Behavior Therapy worksheets (21)
DEAR MAN Communication Script
A step-by-step script (Describe, Express, Assert, Reinforce, Mindful, Appear confident, Negotiate) for assertive requests.
TIPP Skill Card
A pocket-sized reference for the four TIPP skills (Temperature, Intense exercise, Paced breathing, Paired muscle relaxation) used to lower…
Wise Mind Worksheet
A worksheet for finding the synthesis of "emotion mind" and "reasonable mind" in a difficult decision.
Distress Tolerance ACCEPTS
A handout listing strategies (Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, Sensations) for surviving an emotion…
PLEASE Skills Self-Audit
A self-care audit covering physical illness, eating, mood-altering substances, sleep, and exercise.
Opposite Action Worksheet
A guided worksheet for identifying when an emotion does not fit the facts and acting opposite to its action urge.
Radical Acceptance Reflection
A worksheet for practicing acceptance of a reality you cannot currently change without endorsing it.
Check the Facts Worksheet
A DBT cognitive worksheet for examining whether the intensity of an emotion matches the situation.
GIVE Skills Reference
A handout of the GIVE interpersonal skills (Gentle, Interested, Validate, Easy manner) for preserving relationships.
FAST Self-Respect Skills
A reference for FAST (Fair, Apologies-no-excess, Stick to values, Truthful) — the DBT skills for keeping self-respect in interactions.
Pros and Cons of Acting on Urges
A four-quadrant worksheet for evaluating the short- and long-term consequences of acting on a destructive urge.
STOP Skill Walkthrough
A practice worksheet for the STOP distress-tolerance skill (Stop, Take a step back, Observe, Proceed mindfully).
Half-Smile and Willing Hands
A reference card for the body-based DBT acceptance practices.
Self-Soothe Five Senses Menu
A printable menu of self-soothing activities organized by sensory channel.
Build Mastery and Cope Ahead
A planner combining a daily mastery activity with a cope-ahead rehearsal of an upcoming hard situation.
Diary Card
A standard DBT diary card for tracking emotions, urges, skills used, and target behaviors across the week.
Boundary-Setting Script
A planner for a specific boundary you need to set — what to say, what to expect, what to do if it isn't respected.
Emotion Regulation Diary
A daily emotion log with prompts for noticing the situation, emotion, action urge, and skill used.
Self-Validation Worksheet
A worksheet for practicing the DBT skill of validating your own experience before trying to change it.
Crisis Box Inventory
A planning worksheet for assembling a physical or digital "crisis box" — items, scripts, contacts, distractions.
Boundaries Inventory
A worksheet for itemizing the boundaries you currently hold and where they are leaking.