DBT Emotion Regulation Worksheets

In Dialectical Behavior Therapy (DBT), we often check if our emotions “fit the facts.” When an emotion fits the facts, it means that the emotion makes sense for the situation.

When we practice opposite action, we strengthen our ability to tolerate difficult feelings and make choices aligned with our goals.

This handout introduces and links worksheets for the ABC PLEASE skill, which reduces vulnerability to difficult emotions.

This worksheet will help you transform a value (an idea that guides us towards priorities and ways of living) into specific actions by setting related goals.

Explore eight groups of values that help us know what’s important and how we want to live our lives.

One of the most powerful ways we can lift our emotions is to regularly engage in positive events, savor them, and act in ways aligned with our values.

Coping ahead helps us increase our positive emotions by preventing or lessening the impact of difficult situations. With this worksheet, you can learn how to cope ahead so you can respond skillfully in challenging moments.

In this worksheet, we’ll provide tips for adding challenging activities to your daily life, and present a checklist of ideas for you to try.

This worksheet will help you explore your beliefs about pleasant events, as well as explore, plan, and keep track of them so you can effectively boost your mood.

If your emotion fits the facts, that means that the situation is causing your distress – and changing the situation through solving a problem might alleviate your distress.

When we are overwhelmed with difficult emotions, it can be tough to see the “function” of these feelings.  In this worksheet, we’ll learn why we have emotions and what they do for us.

This worksheet helps you apply the DBT PLEASE skill to manage intense emotions that get in the way of feeling good.