The four DBT modules at a glance
Marsha Linehan's original DBT skills training curriculum organises every skill into four modules. Every worksheet below belongs to exactly one. When you can name the module, you can pick the sheet in under ten seconds mid-session.
| Module | What it targets | Core worksheets |
|---|---|---|
| Mindfulness | Attention, Wise Mind, observe/describe/participate. | Wise Mind, Observe-Describe-Participate log |
| Distress tolerance | Getting through a crisis without making it worse. | TIPP, ACCEPTS, Radical Acceptance, Pros & Cons |
| Emotion regulation | Reducing vulnerability to painful emotions. | PLEASE, Check the Facts, Opposite Action, Emotion ABC |
| Interpersonal effectiveness | Asking, saying no, keeping the relationship and self-respect. | DEAR MAN, GIVE, FAST |
Distress-tolerance worksheets (crisis skills)
These are the sheets you reach for when a client is at 7+ on the distress scale and about to do something they'll regret. They do not process the emotion — they get the client to the other side of the wave.
- TIPP — temperature, intense exercise, paced breathing, paired muscle relaxation. The nervous-system reset when nothing else lands.
- ACCEPTS — seven distractions organised so a client isn't guessing at 2am.
- Radical Acceptance — the sheet for pain that cannot be problem-solved.
- DBT Pros & Cons — the two-by-two grid that pre-commits a client before the urge shows up.
Emotion-regulation worksheets
- PLEASE — daily biological baseline. Skip this and every other emotion skill gets harder.
- Check the Facts — the DBT cousin of a thought record.
- Opposite Action — the intervention when the emotion doesn't fit the facts.
- Emotion ABC + PLEASE log — weekly reduction of vulnerability factors.
Interpersonal-effectiveness worksheets
- DEAR MAN — the scripted request. Rehearse in session before high-stakes conversations.
- GIVE & FAST — the sheets that decide what matters more: the relationship, or self-respect.
Mindfulness worksheets
- Wise Mind — the three-circle handout that most clients understand faster than any lecture.
- Chain Analysis — the behaviour-chain worksheet for the target behaviour of the week.
Worksheets
- TIPP Skill Card →
Nervous-system reset for 7+ distress. One page.
- DEAR MAN Script Worksheet →
Scripted assertive request the client can rehearse.
- ACCEPTS Distraction Menu →
Seven pre-planned distractions for crisis moments.
- PLEASE Skill Tracker →
Weekly biological-vulnerability tracker.
- Wise Mind Worksheet →
The three-circle mindfulness handout.
- Radical Acceptance →
For pain that cannot be problem-solved.
- Check the Facts →
Match the emotion to the evidence.
- Opposite Action →
When the emotion doesn't fit the facts.
- DBT Pros & Cons Grid →
Pre-commit before the urge arrives.
- Chain Analysis →
Behaviour-chain for target behaviours.
Frequently asked questions
What is a DBT worksheet?+
A DBT worksheet is a structured handout that walks a client through one skill from Linehan's four modules — mindfulness, distress tolerance, emotion regulation or interpersonal effectiveness. Each sheet turns an abstract skill (Wise Mind, DEAR MAN, TIPP) into a concrete script the client can use between sessions.
Which DBT worksheets should I start with?+
For most adult outpatients: DEAR MAN, TIPP, PLEASE and Wise Mind in the first four sessions. DEAR MAN gives an immediate interpersonal win, TIPP covers crisis, PLEASE builds the biological baseline, and Wise Mind is the mindfulness anchor everything else references.
Are these DBT worksheets free?+
Every worksheet on TherapistAssist is free to preview and free to use in your own session notes. Sending them to a client with your branding and tracking is a Solo-plan feature (7-day trial).
Can I use these in a DBT-informed practice, not a full adherent programme?+
Yes. Each sheet is standalone and works in eclectic, CBT-DBT-blended or trauma-informed practices. Full adherent DBT additionally requires skills group, phone coaching and a consultation team.