DBT Worksheets
DBT Please Skill Worksheet
This worksheet helps you apply the DBT PLEASE skill to manage intense emotions that get in the way of feeling good.
Urge Surfing Worksheet
With this worksheet, learn what urges are and how you can “ride the wave” of urges until they naturally decrease in strength.
Wise Mind Worksheet
This DBT wise mind worksheet will help you better understand the different parts of your mind, and what to do when one part dominates another.
DEAR MAN Worksheet
The DEAR MAN skill from Dialectical Behavior Therapy (DBT) helps you communicate your needs and set boundaries effectively while maintaining healthy relationships.
DBT Improve Skill Worksheet
The IMPROVE Skill from Dialectical Behavior Therapy (DBT) helps users improve lasting, distressing situations with seven techniques to shift focus.
DBT Crisis Survival Skills Workbook
Download our favorite distress tolerance worksheets in one workbook, designed to help users learn and practice skills from Dialectical Behavior Therapy (DBT).
How to Practice DBT How Skills Worksheet
Learn ways to practice the Dialectical Behavior Therapy (DBT) “How” Skills – being nonjudgmental, one-minded, and effective – and track how they work for you.
How to Practice Wise Mind Worksheet
Learn how to understand and practice wise mind thinking, a crucial Dialectical Behavior Therapy (DBT) skill, and track your progress with this worksheet.
What Skills DBT Handout
Learn the “What” Skills of mindfulness from Dialectical Behavior Therapy (DBT): observing, describing, and participating.
How to Practice DBT What Skills Worksheet
Learn ways to practice the Dialectical Behavior Therapy (DBT) “What” Skills – observing, describing, and participating – and track how they work for you.
How Skills DBT Handout
Learn the “How” Skills of mindfulness from Dialectical Behavior Therapy (DBT): non judgmentalness, one-mindedness, and effectiveness.
Mindfulness of Current Thoughts Worksheet
Use four mindfulness skills to observe your thoughts from a distance rather than being swept up by them with this Dialectical Behavior Therapy (DBT) worksheet.
Half Smiling Willing Hands Worksheet
Change your posture and expression to change your mood with half-smiling and willing hands, techniques from Dialectical Behavior Therapy (DBT).
Progressive Muscle Relaxation Script
Read a paired muscle relaxation script aloud or access our corresponding video with this Dialectical Behavior Therapy (DBT) handout.
Effective Rethinking and Paired Relaxation Script
Read an effective rethinking meditation script aloud or access our corresponding video with this Dialectical Behavior Therapy (DBT) handout.
Body Scan Mindfulness Script
Read a body scan script aloud or access our corresponding video with this Dialectical Behavior Therapy (DBT) handout.
DBT Self Soothing Worksheet
The Self Soothing Skill from Dialectical Behavior Therapy (DBT) helps users calm themselves using each of their five senses.
How to Practice Radical Acceptance Worksheet
Turn the Dialectical Behavior Therapy (DBT) concept of radical acceptance into reality with this worksheet describing ten techniques.
Turning the Mind DBT Worksheet
Explore and practice turning the mind, the Dialectical Behavior Therapy (DBT) practice of consciously choosing to accept reality, with this worksheet.
Radical Acceptance Examples
How does radical acceptance work? Explore multiple examples of rejecting and radically accepting varying challenges with this handout.