DBT · Distress Tolerance
Pros & Cons of the Urge
The DBT 2x2 for high-stakes impulses
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.