DBT Worksheets

Boost emotional well-being with DBT worksheets. Learn practical skills for mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness.

By Bernard Ramirez on Apr 08, 2024.

Fact Checked by RJ Gumban.

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What is a Dialectical Behavior Therapy (DBT) Worksheet?

A Dialectical Behavior Therapy (DBT) worksheet is a valuable resource used in Dialectical Behavior Therapy, a highly effective therapy developed by psychologist Dr. Marsha M. Linehan. DBT combines principles of cognitive-behavioral therapy with elements of mindfulness and acceptance to help individuals manage intense emotions, improve relationships, and develop skills for coping with distress.

DBT worksheets serve as practical tools to facilitate learning and applying the various skills taught in therapy. These worksheets typically consist of exercises, activities, and prompts to help individuals develop and strengthen their coping skills. They cover many areas, including mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness.

Mindfulness worksheets encourage individuals to cultivate present-moment awareness and nonjudgmental acceptance of their thoughts, feelings, and sensations. They often include guided exercises and techniques to enhance self-awareness and reduce emotional reactivity.

Distress tolerance worksheets focus on helping individuals build resilience and cope with distressing situations effectively. These worksheets provide strategies for managing crises, tolerating emotional pain, and preventing impulsive reactions.

Emotion regulation worksheets aim to enhance individuals' understanding and management of their emotions. They offer tools to identify and label emotions, regulate emotional intensity, and develop healthier coping mechanisms.

Interpersonal effectiveness worksheets address communication and relationship skills. They guide assertiveness, setting boundaries, and resolving conflicts healthily and productively.

DBT worksheets are highly structured and encourage active participation. Therapists often assign these worksheets as homework to reinforce the skills taught in therapy sessions. They allow individuals to practice and apply the strategies learned, which helps foster long-term behavioral changes and emotional well-being.

These worksheets can be used individually or in group therapy settings, providing a practical and accessible resource for individuals seeking to improve their emotional health and overall quality of life. By engaging with DBT worksheets, individuals can develop a greater sense of self-awareness, emotional regulation, and interpersonal effectiveness, leading to a more balanced and fulfilling life.

Check out this video to deepen your understanding of DBT techniques:

Printable Dialectical Behavior Therapy (DBT) Worksheet

Download this Dialectical Behavior Therapy (DBT) Worksheet to help your clients practice DBT exercises.

How does it work?

The printable Dialectical Behavior Therapy (DBT) Emotion Regulation Worksheet Template is a practical way to develop effective emotion regulation strategies. Here is a step-by-step guide on how to make the most of this resource:

Step 1: Download or Print

Download the printable DBT Emotion Regulation Worksheet Template or print out a physical copy to work with.

Step 2: Emotion Identification

Identify and write down three specific emotions you are currently experiencing. This step helps you become more aware of your emotional state.

Step 3: Emotion Triggers

Identify the situations, events, or thoughts that trigger each emotion. Recognizing your triggers can provide insight into the underlying causes of your emotions.

Step 4: Cognitive Restructuring

Challenge and reframe negative or unhelpful thoughts associated with each emotion. Replace them with more balanced and rational thoughts to shift your perspective.

Step 5: Coping Strategies

List three healthy coping strategies for each emotion. These strategies will help you regulate your emotions and respond constructively.

Step 6: Self-Care Plan

Outline three self-care activities or practices that you can engage in regularly. Self-care helps maintain emotional well-being and prevents emotional overwhelm.

Following these steps and completing the Emotion Regulation Worksheet can enhance your emotional self-awareness, develop healthier coping mechanisms, and improve your overall emotional regulation skills.

Dialectical Behavior Therapy Worksheet Example (sample)

The Dialectical Behavior Therapy (DBT) Worksheet PDF provided is an example of an effective tool for emotion regulation. It offers a step-by-step guide, including emotion identification, triggers, cognitive restructuring, coping strategies, and self-care planning. This printable worksheet helps individuals using DBT to gain self-awareness, challenge negative thoughts, and develop healthy coping skills. Individuals can enhance their emotional regulation abilities by using this DBT Worksheet PDF to improve overall well-being.

Download this Dialectical Behavior Therapy (DBT) Worksheet Example (Sample) here:

Dialectical Behavior Therapy Worksheet Example (sample)

When would you use this Template?

The DBT Emotion Regulation Worksheet Template is a valuable resource for practitioners in different contexts. Here are some instances when it is appropriate to utilize this template:

Therapists and Counselors

Therapists specializing in Dialectical Behavior Therapy (DBT) can incorporate this worksheet into their sessions to help clients develop emotion regulation skills. It is a practical tool for clients to apply what they learn in therapy to real-life situations.

Group Therapy Settings

Facilitators of DBT group therapy sessions can distribute this template to participants. It allows individuals to engage in structured exercises, fostering discussion, peer support, and shared learning experiences.

Individual Practice

Clients engaged in self-help or self-guided DBT can utilize this worksheet independently. It provides a framework for individuals to explore their emotions, triggers, and coping strategies, promoting personal growth and self-awareness.

Support Groups and Workshops

DBT-based support groups or workshops can incorporate this template into their activities. It helps participants deepen their understanding of emotion regulation concepts and actively apply the strategies taught during the sessions.

Educational Settings

Teachers, school counselors, or educators working with students can introduce this worksheet to help young individuals develop emotional intelligence and regulation skills. It can be particularly useful during social-emotional learning (SEL) lessons or as part of mental health programs.

By using the DBT Emotion Regulation Worksheet Template, practitioners can guide clients or participants in identifying, understanding, and regulating their emotions effectively. It promotes active engagement and empowers individuals to take ownership of their emotional well-being.


Using the free DBT Emotion Regulation Worksheet Template offers several advantages for individuals, therapists, and practitioners needing structured tools for emotion regulation. Here are some key benefits:

1. Structured Guidance

The template provides a structured framework for individuals to work through the emotion regulation process, offering clear steps and prompts.

2. Enhanced Self-Awareness

By engaging with the worksheet, individuals gain a deeper understanding of their emotions, triggers, and thought patterns, fostering self-awareness and insight.

3. Practical Application

The worksheet encourages the application of emotion regulation techniques to real-life situations, promoting practical skill development.

4. Coping Strategy Exploration

It allows individuals to explore and identify healthy coping strategies specific to their emotions, providing a repertoire of techniques for managing distress.

5. Cognitive Restructuring

The cognitive restructuring exercise helps challenge and reframe negative thoughts, fostering more balanced and rational thinking patterns.

6. Self-Care Promotion

The self-care planning section emphasizes the importance of self-care activities, helping individuals prioritize their well-being and prevent emotional overwhelm.

Using the DBT Emotion Regulation Worksheet Template facilitates active engagement in emotion regulation, empowering individuals to take ownership of their emotional well-being. It is a valuable resource for therapists, individuals in self-guided DBT practice, support groups, and educational settings.

Why use Carepatron as your Dialectical Behavior Therapy Worksheet app?

Carepatron is a comprehensive app for Dialectical Behavior Therapy (DBT) that offers a wide range of resources, such as worksheets, videos, and articles. This app is designed to help individuals learn and practice DBT skills, effectively treating mental health conditions like borderline personality disorder (BPD), depression, and anxiety.

Carepatron stands out as the best platform for DBT worksheets for the following reasons. Firstly, it offers a comprehensive approach by providing diverse resources, allowing users to explore DBT through various mediums and find the most beneficial materials for their needs. The app is also user-friendly, ensuring easy navigation and enabling users to locate resources and track their progress easily. Lastly, Carepatron is affordable, offering a free download and use, with optional purchases for premium worksheets that enhance the user experience.

Carepatron offers various features that make it an excellent resource for DBT. It includes a variety of worksheets covering different aspects of DBT, such as mindfulness, emotion regulation, distress tolerance, and interpersonal effectiveness. The app also provides instructive videos that succinctly teach DBT skills and informative articles for deeper understanding. Furthermore, Carepatron fosters a community through its forum, enabling users to connect with others utilizing the app and receive support.

Carepatron caters to individuals seeking to learn more about DBT or those already engaging in DBT therapy. With its comprehensive resources, user-friendly interface, and affordability, Carepatron is an excellent option for people from various backgrounds and ages.

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How do DBT worksheets help in therapy?
How do DBT worksheets help in therapy?

Commonly asked questions

How do DBT worksheets help in therapy?

DBT worksheets are practical tools for therapists to reinforce and extend the skills taught in therapy sessions. They provide a structured format for clients to practice and apply these skills daily. Worksheets also help individuals gain self-awareness, identify triggers, challenge negative thoughts, and develop healthier coping mechanisms.

Are DBT worksheets used individually or in groups?

DBT worksheets can be used in both individual therapy sessions and group settings. In individual therapy, worksheets are often assigned as homework to encourage clients to practice the skills learned actively. In group therapy, worksheets can be distributed to participants, fostering discussions, shared experiences, and peer support.

Where can I find DBT worksheets?

DBT worksheets can be found in various resources, including therapy workbooks, online therapy platforms, mental health websites, and apps specifically designed for DBT. Additionally, therapists and counselors specializing in DBT may provide customized worksheets as part of their treatment approach.

Can I use DBT worksheets on my own without a therapist?

Yes, DBT worksheets can be utilized by individuals engaged in self-help or self-guided DBT practice. While working with a therapist provides added support and guidance, individuals can still benefit from using DBT worksheets independently to learn and practice the skills independently.

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