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DBT · Distress Tolerance

Pros & Cons of the Urge

The DBT 2x2 for high-stakes impulses

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The DBT pros/cons grid only works when you fill it out beforethe urge hits. Complete it now, fold it, carry it. Pull it out when the urge arrives.

The urge
When it usually hits
PROS of acting on the urge

What the urge promises.

CONS of acting on the urge

The cost — short and long term.

PROS of resisting the urge

What you get if you don't.

CONS of resisting the urge

Honest — usually short-term discomfort.

When the urge arrives

Read the bottom-left box (PROS of resisting) twice. Then the top-right (CONS of acting). Wait 20 minutes. Re-decide.

References & further reading

Conceptual background and further reading, not validation of this handout. Named instruments and methods belong to their original authors; custom prompts and trackers are not validated versions of those instruments.

  • Linehan, M. M. (2015). DBT Skills Training Manual (2nd ed.). Guilford Press.
© 2026 TherapistAssist · For clinical use · Not a substitute for assessment
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