DBT
Distress tolerance, regulation, skills.
10 tools14 worksheets
Interactive tools
Use live in a session or send to a client.
- BreathworkGuided breath pacers for every state
- DBT Chain AnalysisTrace a problem behavior link-by-link
- DBT Skills CoachDistress tolerance & emotion regulation
- Emotion Regulation Thermometer5-zone visual thermometer — body cues, warning signs, skill per zone
- Grounding ToolNon-breathwork grounding for here-and-now
- High-Risk Situation PlannerPre-event plan: bottom line, exit time, scripts, support contacts
- Play the Tape ThroughForward-projection craving tool — +5min, +2hr, morning, end of week
- Relapse Prevention PlanMarlatt RP plan — triggers, warning signs, coping, first 24 hours
- Urge SurfingRide the wave — Marlatt's craving protocol with live SUDS curve
- Wise MindReasonable + Emotion → the quiet knowing
Printable worksheets
PDFs and fillable handouts.
- ABC PLEASE — Reduce Emotional VulnerabilityDBT's combined skill for building a baseline that holds
- ACCEPTSDBT distress tolerance — 7 ways to ride out a wave
- Chain Analysis WorksheetDBT behavioral chain analysis for one problem behavior
- Check the FactsDoes the emotion fit the situation as it actually is?
- DEAR MANDBT interpersonal effectiveness — ask for what you need
- Distress Tolerance WorksheetYour DBT crisis-survival skills, ranked and ready
- Opposite ActionWhen the emotion doesn't fit the facts — do the opposite
- PLEASEDBT emotion regulation — reduce vulnerability through the body
- Pros & Cons of the UrgeThe DBT 2x2 for high-stakes impulses
- Radical AcceptanceDBT distress tolerance — stop the second arrow
- Radical Acceptance WorksheetAccept what is, so your energy goes where it can move
- TIPPDBT crisis survival skill for changing body chemistry fast
- Urge Surfing WorksheetRide the wave of a craving or urge without acting on it
- Wise MindThe overlap of reasonable mind and emotion mind