Dbt worksheets (Top 3)

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This page will provide you with some effective Dialectical Behavioural therapy worksheets to help people accept their situation and solve problems based on DBT theories. 

Some of these worksheets have been created by us while others have been curated from reputable third-party websites.

What are DBT worksheets?

Dialectical Behavioural therapy worksheets are designed based on the cognitive behavioural therapy technique known as DBT.

These worksheets were created with the intent of helping people accept their reality, cope with their challenges, and build skills to solve problems. 

What is DBT?

Dialectical Behavior Therapy (DBT) is a type of cognitive-behavioral therapy that emphasizes the importance of developing skills to deal with highly emotional situations. 

This form of therapy was created for the treatment of suicidal thoughts and is now considered as an effective treatment of emotional regulation dysfunction disorders such as Borderline disorder.

This form of therapy utilizes a supportive and collaborative relationship between patient/client and therapist to address issues paying attention to self-destructive behaviors and focusing on learning social and coping skills. 

DBT also focuses on issues related to improving Quality of life and also coping with PTSD related problems. 

Let us look at a few worksheets that are based on DBT theory and application.

Emotional regulation worksheet

People with borderline personality disorder, as mentioned earlier struggle with healthy emotional regulation and often experience intense emotions that impact their behaviour, and thoughts. 

Let us consider a worksheet of emotional regulation based on Dialectical behavioural therapy. 

You can access this worksheet here

What does this worksheet do?

This worksheet based on DBT teaches skills of change. Emotional regulation worksheet is one that instigates change by helping people learn how to manage their feelings to better cope with the situation they’re in.

How will this worksheet help?

This worksheet educates people about various emotional regulation skills such as opposite action, checking facts, P.L.E.A.S.E. and focusing on positive events. 

These skills help a client learn more about emotions and emotional regulation, and provide various strategies that promote healthy patterns of thinking and behaving as a response to the emotions they experience. 

How to use this worksheet?

To use this worksheet, spend some time learning the concepts provided and follow the instructions clearly. 

Make note of the prompts given and reflect on them by writing down your responses. 

Apple these skills to a hypothetical situation by describing the situation and using these skills to manage your emotions,

Make note of the outcomes and try with various other examples to help yourself develop healthier patterns of behavior and thinking. 

Function of emotion worksheet

Another important part of regulating your emotions is to understand what role your emotions have in your life. 

The function of an emotion worksheet helps you reflect on recent emotions to develop a deeper understanding of them.

You can access this worksheet here

What does this worksheet do?

This worksheet has been designed to enable a person to reflect on their emotions and its function or role in their behaviour and thoughts. 

The worksheet has been broken up into problems that invite you to reflect on how a recent emotional experience has impacted the behavioural choices that you have made as a result of it. 

How will this worksheet help?

This worksheet when done with mindfulness awareness can help a person build a deeper understanding of their emotions and how it impacts their life. 

By developing an awareness, it can help them understand how their emotions impact their life and apply themselves to regulate their emotions in more healthy ways. 

How to use this worksheet?

To use this worksheet, reflect on an emotionally intense experience and make note of the following:

  • What was the prompting event?
  • What was your interpretation?
  • What was the intensity (0-100)?

Next, consider a few things to be able to reflect on the role your emotions play in your life by reflecting on the question prompts given.

Distress tolerance worksheet

An important part of DBT is to help people develop a healthier tolerance towards distress and build skills to be able to accept, tolerate, and learn from suffering. 

What does this worksheet do?

This worksheet has been designed to enable people to cope with distressing situations they might face in their regular day to day life. 

Thai worksheet invites people to reflect on issues that cause them distress and actively come up with coping strategies that they can apply.

How will this worksheet help?

By actively developing strategies that they can apply in their day to day lives, this worksheet can help people assert control over their own emotions and also effectively pre-pal ways as to how they can cope with their own stressors. 

How to use this worksheet?

To use this worksheet, you can start by reflecting on the situations that cause you immense distress. 

Note it down.

Next, actively think about what you can do to cope with that situation. If it is anger, think about some ways that you can cope with your anger such as deep breathing or counting numbers and note it down. 

The next time you face a distressing situation, try applying these coping strategies. 

DBTWorksheet DistressTolerance min

The wise mind worksheet

The wise mind worksheets help you develop a balance between your emotional side as well as help you hone a rational way of responding to situations. 

You can access this worksheet here

What does this worksheet do?

This worksheet has been designed to help you understand your emotional mind versus your rational mind. 

It also enables a person to reflect on experience they have on both kinds of mind and understand what role they play in their life. 

How will this worksheet help?

This worksheet can help a person achieve a balance between the emotional and rational mind- the wise mind. 

It can help a person utilize their wise mind and help them recognise their own feelings and respond to them in rational ways. 

How to use this worksheet?

To use this worksheet, you can first go through what each kind of mind is like. 

Next, Take mental notes or note down scenarios when you apply each mental process to various situations in your life. 

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