DBT
Distress tolerance, regulation, skills.
17 tools49 worksheets
Interactive tools
Use live in a session or send to a client.
- Assertive Communication TrainerSame moment written 4 ways · I-statement builder
- BreathworkGuided breath pacers for every state
- DBT Chain AnalysisTrace a problem behavior link-by-link
- DBT Skills List — the Complete DBT Skills ToolboxYour DBT toolbox: distress tolerance, emotion regulation, mindfulness & interpersonal effectiveness
- DEAR MAN Script BuilderDBT assertive-request template — assembles the script
- 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
- MindfulnessAuto-advancing guided practices — no typing
- Opposite Action PlannerAct opposite — all the way — to shift an unjustified emotion
- Play the Tape ThroughForward-projection craving tool — +5min, +2hr, morning, end of week
- PLEASE Skills TrackerWeekly grid — reduce emotional vulnerability by tending the body
- Radical Acceptance WorksheetTurning-the-mind loop for reality the client cannot change
- Relapse Prevention PlanMarlatt RP plan — triggers, warning signs, coping, first 24 hours
- TIPP SkillTemperature · Intense exercise · Paced breathing · Paired muscle
- 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
- Accumulating Positive Emotions WorksheetDBT's short-term pleasures and long-term values, both needed
- Behavior Chain Solution AnalysisA specific skill at each link
- Behavior Chain WorksheetShorter chain format tuned for weekly repeated behaviors
- Chain Analysis WorksheetDBT behavioral chain analysis for one problem behavior
- Chain Analysis WorksheetBreak the problem behavior into vulnerability, prompt, links, behavior, consequences
- Check the FactsDoes the emotion fit the situation as it actually is?
- Check the Facts WorksheetDoes the emotion fit the facts, or not?
- Cope Ahead PlanDBT — rehearse the coping before the situation arrives
- DBT Cope AheadPlan for the future difficult situation
- DBT Crisis Survival PlanTIPP, ACCEPTS, self-soothe, IMPROVE
- DBT Diary CardDaily target-behavior and skills tracker
- DBT GIVE SkillsInterpersonal effectiveness for when the goal is connection, not outcome
- DBT Imagery RehearsalVivid whole-body mental rehearsal
- DBT PLEASE Weekly TrackerA one-week grid for the physical base emotion regulation depends on
- DEAR MANDBT interpersonal effectiveness — ask for what you need
- DEAR MAN WorksheetScript an interpersonal ask before the conversation
- Distress Tolerance MenuYour personal crisis-survival ranking
- Distress Tolerance Plan CardPocket-sized crisis-survival card — written calm, used not-calm
- Distress Tolerance WorksheetYour DBT crisis-survival skills, ranked and ready
- Emotion Regulation ABC PLEASEVulnerabilities audit, one week
- FAST SkillInterpersonal effectiveness for self-respect
- Full Emotion ModelVulnerability → prompt → interpretation → biology → urge → action → aftereffect
- GIVE SkillInterpersonal effectiveness for the relationship
- Half-Smile & Willing HandsBody-based acceptance skills
- IMPROVE the MomentSeven ways through unsolvable pain
- Mastery & Pleasure LogThe long-play emotion regulators
- Mindfulness WHAT and HOWOne WHAT skill, all three HOW skills
- Nonjudgmental StanceJudgments → consequences
- Observe, Describe, ParticipateThe DBT mindfulness 'what' skills
- One-Mindfully & EffectivelyThe DBT 'how' skills, applied
- Opposite ActionWhen the emotion doesn't fit the facts — do the opposite
- Opposite Action WorksheetWhen the emotion doesn't fit the facts, change the emotion by acting opposite
- PLEASEDBT emotion regulation — reduce vulnerability through the body
- PLEASE Skills WorksheetAudit the physical base emotion regulation depends on
- 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
- Radical GenuinenessLevel 6 validation — equal to equal
- Rebuilding After RuptureGIVE + FAST + a script
- Reduce Vulnerability (PLEASE)Close the leak first
- Self-Soothe Kit (5 Senses)Named items in named places
- TIPPDBT crisis survival skill for changing body chemistry fast
- Urge Surfing WorksheetRide the wave of a craving or urge without acting on it
- Validation LevelsLinehan's 6 levels
- Values Clarification (DBT)Life worth living, first
- Wise MindThe overlap of reasonable mind and emotion mind
- Wise Mind WorksheetDBT's overlap between emotion mind and reasonable mind