Free DBT Worksheets, Tools And Resources

Wise Mind is the central DBT mindfulness skill in this printable handout and practice worksheet from DBT Tools (www.dbt.tools), showing how emotion mind and reasonable mind can be brought together with intuitive knowing. The first page includes a clear framework comparing Emotion Mind, Reasonable Mind and Wise Mind, with points on automatic negative thoughts, distorted reality, facts, problem-solving, values, feelings, non-judgement and the middle path.

The worksheet then gives space to work through three real situations, asking the user to describe what happened, identify unpleasant emotions, record the thoughts that came up in Logic Mind, and reflect on how Wise Mind could combine emotion, reason and intuition. It is most suited to adults, older teens, DBT clients, therapists, counsellors and mental health practitioners looking for a practical DBT Wise Mind worksheet, mindfulness handout, emotion regulation prompt, or printable skills practice form for use between sessions or in group work.

In therapy homework, DBT skills groups, counselling sessions or home practice, this one-page mindfulness worksheet from DBT Tools (www.dbt.tools) helps people focus on the core ‘What’ skills: Observe, Describe and Participate. It sets out short, practical reminders such as paying attention to events, emotions and thoughts, labelling feelings, sticking to the facts, and entering fully into the activity of the moment.

The practice area asks for at least two examples of using each skill, with space to explain what was noticed, where it happened, what was described, and how it felt to become more aware of life. It is likely to be most useful for adults and teenagers in DBT, people working on emotional regulation and mindfulness, and therapists or support workers looking for a printable DBT mindfulness handout or homework sheet.

Everyday DBT practice often depends on noticing what is happening without adding extra judgement, staying with one task at a time, and choosing actions that work. From DBT Tools at www.dbt.tools, Mindfulness HOW is a one-page mindfulness skills worksheet covering three core DBT HOW skills: Non-Judgmental, One Mindful and Effective. It explains each skill briefly, including collecting just the facts, focusing awareness in the current moment, letting go of distractions, doing what works and staying focused on the desired outcome.

The practice section asks the person to write at least two examples of using a non-judgemental stance, at least two examples of practising one-mindful awareness, and at least two examples of acting effectively. A final reflection prompt invites them to consider how these skills could help them live more effectively. It is likely to be most useful for DBT clients, therapists, counsellors, mental health practitioners and DBT skills group facilitators who want a printable mindfulness homework sheet for adults or teenagers learning practical emotional regulation and behaviour change skills.

In everyday distress tolerance practice, the DBT TIP skill is often used when emotions feel urgent, overwhelming or hard to think through. From DBT Tools (www.dbt.tools), this two-page printable handout explains three body-based techniques: tipping the temperature with ice water or an ice pack, using short bursts of intense exercise, and slowing the breath with longer exhales.

The worksheet is most suited to adults and older teenagers learning DBT skills, especially in therapy sessions, skills groups, crisis planning or home practice between appointments. It includes written reflection prompts for two real situations, asking the person to describe the trigger, rate emotion intensity from 0 to 10, note how they used the TIP technique, and reflect on how effective it was in reducing distress.

ACCEPTS is the DBT distress tolerance acronym used for coping with intense feelings, urges, anxiety, anger, sadness, or emotional overwhelm when problem-solving is not possible in the moment. The handout explains the seven parts of the skill: Activities, Contributing, Comparisons, different Emotions, Pushing away, other Thoughts, and other Sensations, with practical examples such as watching TV, cleaning, exercising, helping someone, reading emotional stories, counting, doing puzzles, holding ice, or taking a hot or cold shower.

Designed as a concise DBT skills handout, it is likely to be most useful for people already learning dialectical behaviour therapy, adults or older teens building a crisis survival plan, and therapists, counsellors, mental health practitioners, support workers, or group facilitators who want a simple printable reminder for sessions or homework. It can be used to pick one or two distraction techniques before emotions escalate, compare options during a difficult day, or keep as a coping skills prompt in a diary, phone folder, therapy file, or home wellbeing pack. From DBT Tools (www.dbt.tools).

In practice, the sheet can be printed and used during therapy sessions, DBT skills groups, counselling appointments, or at home when someone is building a personal coping plan for high-emotion situations. It is most suited to adults, older teenagers, DBT clients, and practitioners looking for a simple distress tolerance worksheet focused on ACCEPTS activities, distraction techniques, coping skills, and emotional crisis survival.

The pages explain the Activities part of the DBT ACCEPTS skill, giving examples such as watching TV, cleaning, walking, exercising, playing games, reading, puzzles, music, meals, sports, and spending time with others. A first exercise asks the person to list five to ten activities they could use during tough times, followed by two practice logs where they describe the situation, the activity chosen, and how they felt before and after using the activity, including the intensity of the emotion. From DBT Tools (www.dbt.tools).

DBT clients, therapists, counsellors and mental health support workers are the most likely users of this printable distress tolerance worksheet from DBT Tools (www.dbt.tools), especially when working with adults or older teenagers learning ACCEPTS skills. The focus is on comparisons, one part of the DBT ACCEPTS acronym, where a person compares their current feelings with a different time, or considers how others have coped with similar or more difficult situations.

The PDF includes a short explanation of when distress tolerance skills may be needed, a practice section for listing five to ten comparison examples, and two follow-up situation logs. Each log prompts the user to describe what happened, note the distraction activity chosen, and rate how they felt before and after using the activity, making it suitable for therapy homework, skills groups, one-to-one DBT sessions, or personal coping practice between appointments.

Therapists, counsellors, social workers and DBT skills group facilitators may find this DBT Tools worksheet useful for clients learning distress tolerance, emotional regulation and crisis survival skills. It explains the ACCEPTS skill of contributing, with examples such as helping a friend or family member, volunteering, sending an encouraging message, making something for someone, giving away unneeded items, or doing a thoughtful favour.

The printable activity asks the person to list five to ten ways they could contribute to others, then use the skill during the week when they feel very emotional. Two reflection sections prompt them to describe the situation, record the activity chosen, rate or describe how they felt before using the distraction, and note how they felt afterwards, making it suitable for DBT homework, therapy sessions, mental health support work, or personal coping practice.

In practice, it can be filled in before a difficult week by listing five to ten films, songs, books or other activities that create a different emotion, then used when distress, anxiety, anger, sadness or emotional overwhelm rises. The worksheet is based on the DBT ACCEPTS distress tolerance skill, with the “Emotions” part encouraging people to choose safe emotional experiences such as funny programmes, soothing music, scary films, joke books or uplifting music to help them ride out the moment.

The second page provides two structured reflection spaces where clients record the situation, the activity chosen, how they felt before using the distraction, the intensity of the emotion, and how they felt afterwards. It is likely to be useful for DBT therapists, counsellors, social workers and mental health practitioners supporting young people or adults with emotional regulation, crisis survival skills, coping strategies and distress tolerance homework. From DBT Tools (www.dbt.tools).

Pushing away is the DBT distress tolerance skill at the centre of this printable ACCEPTS worksheet from DBT Tools (www.dbt.tools). The PDF explains how to temporarily leave a painful situation mentally, use an imaginary wall, block rumination, say no to repetitive thoughts, or place the problem on a shelf for the moment when it cannot yet be solved.

The worksheet includes a practice section where the person lists 5 to 10 thoughts or activities that could help them push emotions away, followed by a weekly record for two emotional situations. It is especially suited to teenagers, adults, DBT clients, therapists, counsellors and mental health practitioners looking for a practical distress tolerance handout, emotional regulation worksheet, coping skills exercise or DBT homework sheet for sessions, home practice or crisis planning.

When someone is overwhelmed and needs to shift attention away from distressing thoughts, the DBT ACCEPTS Thoughts skill offers practical distraction ideas such as counting, naming colours, repeating song lyrics, doing puzzles, watching TV or reading. The first page asks the person to list 5 to 10 activities that can help focus the mind on something else, making it useful as a distress tolerance worksheet, emotional regulation handout, coping skills activity or DBT homework sheet.

The follow-up practice page prompts users to record two real situations from the week, note the activity chosen, and compare how they felt before and after using the distraction strategy, including emotion intensity. It is most suited to adults, older teens and young people learning DBT distress tolerance skills with a therapist, counsellor, mental health worker or DBT group facilitator. From DBT Tools (www.dbt.tools).

Designed to help people tolerate emotional distress in the moment, this DBT distress tolerance worksheet gives a clear practice format for the ACCEPTS Sensations skill. It explains that when a situation cannot be changed straight away, sensory distraction can support short-term coping, then offers examples including squeezing a rubber ball, holding ice in the hand or mouth, taking a hot or cold shower, and using intense sound or weather sensations.

The printable PDF includes space to list five to ten sensation-based coping ideas, followed by a weekly practice page for recording two real situations. Prompts ask the user to describe what happened, name the activity chosen, and compare how they felt before and after using the distraction, including emotional intensity. It is especially suited to DBT clients, teenagers or adults learning distress tolerance skills, and therapists, counsellors or mental health practitioners using DBT Tools materials in sessions, groups or home practice.

DBT therapists, counsellors, mental health practitioners and clients in skills-based treatment are the most likely users of this DBT Tools (www.dbt.tools) pros and cons worksheet. It is especially suited to adults and older teenagers working on distress tolerance, emotional regulation, impulse control, therapy engagement and making safer choices when emotions feel intense.

The PDF explains that behaviour has motivation and consequences, then gives prompts for weighing the benefits and negative consequences of past unhelpful behaviours, treatment participation and continued work in therapy. A second practice page asks the person to record a triggering event, the emotion experienced, negative thoughts, three possible response options, the pros and cons of each option, the chosen action and a 0 to 10 rating of how helpful the skill was in reducing uncomfortable emotions.

Use the sheet during a therapy session, DBT skills group, counselling appointment or at home to choose three IMPROVE strategies, try them in real situations, then reflect on what changed. The handout explains the purpose of improving the moment and outlines seven distress tolerance options: Imagery, Meaning, Prayer, Relaxation, One thing in the moment, Vacation from adulthood and Encouragement from self.

The practice section gives written prompts for each chosen strategy, asking how it was applied, how the person felt before and after, and whether they would use it again. It is especially suited to adults and older teens learning DBT coping skills, clients working on crisis survival skills, and practitioners who want a concise printable emotional regulation or distress tolerance worksheet from DBT Tools.

Use it in practice by moving through the seven problem-solving steps: pausing long enough to recognise the issue, defining the problem in detail, checking how it affects goals, listing at least three possible solutions, considering consequences, planning action steps, and reviewing the outcome. The prompts ask for concrete details such as who is involved, what happened, when and where it occurs, how often it happens, feelings, responses, barriers, goals, brainstormed ideas, and the solution most likely to work.

Best suited to people already learning DBT distress tolerance skills, including teens, adults, counselling clients, therapy groups, mental health practitioners, social workers, and support workers, it can be printed for homework, used in one-to-one sessions, or completed after a difficult situation. The wording is straightforward and structured, making it useful for searches around DBT problem solving worksheet, distress tolerance homework, coping skills worksheet, emotional regulation activity, decision-making tool, and problem-solving skills handout. Created by DBT Tools, www.dbt.tools.

In practice, people can use this two-page DBT Tools (www.dbt.tools) radical acceptance handout during therapy sessions, skills groups, coaching, or private reflection when they are struggling to accept a difficult reality. It is especially suited to adults, older teens, DBT clients, counsellors and therapists looking for a distress tolerance worksheet, dialectical behaviour therapy homework, acceptance skills practice, or a printable emotional regulation exercise.

The worksheet explains radical acceptance as complete acceptance of reality in the mind, heart and body, with reminders such as letting go of bitterness, recognising that rejecting reality does not change it, and accepting that pain cannot always be avoided. It then provides structured prompts to list five situations, choose specific examples, identify emotions and body sensations, notice the thoughts that keep someone wilful, create more accepting self-talk, practise deep breathing, and describe what happened after repeating the helpful thoughts.

A calmer pause before reacting is the main support offered here, especially for people working on emotional regulation, impulsive reactions, anger, anxiety, conflict or distress tolerance in DBT. The handout explains the four-part STOP sequence: Stop, Take a step back, Observe and Proceed, with clear reminders to freeze, name the emotion, breathe deeply, notice automatic thoughts and choose a response that fits the person’s goals.

The second part is a practical reflection worksheet with prompts about the triggering event, the emotion felt, intensity, whether the person was able to freeze, step back and breathe, what thoughts or Automatic Negative Thoughts appeared, what they observed around them, what they wanted from the situation and whether they achieved it. From DBT Tools (www.dbt.tools), it is likely to suit therapists, counsellors, DBT skills groups, support workers and individuals who want a printable STOP skill worksheet for use at home, in sessions or after real-life emotional incidents.

In therapy sessions, DBT skills groups, school counselling, or supported work at home, DBT Tools’ emotional-regulation opposite-action handout gives clients a clear way to notice when an emotion is pushing them towards an unhelpful action. It explains how emotions such as anger, fear, depression, disgust, guilt and shame can activate urges like attacking, avoiding, hiding, isolating or seeking repair, then pairs each emotion with an opposite action to reduce the intensity or discomfort.

The printable practice section asks users to record two real situations, including the triggering event, the emotion experienced, the biologically wired action urge, the opposite action chosen, and what changed afterwards. It is likely to be most useful for teenagers and adults learning DBT emotional regulation skills, as well as therapists, counsellors, social workers and mental health practitioners looking for a concise opposite action worksheet from DBT Tools (www.dbt.tools).

DBT clients, therapists, counsellors and mental health practitioners are the most likely users of this two-page emotional regulation worksheet from DBT Tools (www.dbt.tools), especially when working on ABC PLEASE skills, accumulating positives, pleasant activities, behavioural activation and self-care planning. It explains how building positive experiences can support emotional resilience, then gives practical examples such as cooking, cleaning, attending a concert, reading a long book, or planning a trip.

The printable activity section asks the person to list five activities they enjoy, or used to enjoy, that take at least 30 minutes, with space to add a planned date and time. A follow-up reflection page prompts them to describe each experience, consider motivation, compare feelings before and after, and decide whether the activity should become a future priority.

In therapy sessions, DBT skills groups or supported home practice, emotional-regulation abc-please build-mastery gives adults, teenagers and older young people a simple way to practise the ABC PLEASE Build Mastery skill. The DBT Tools handout explains how activities such as cooking, reading, cleaning, repairing something, doing crosswords, playing music, sharing time with a child, playing board games or sport can help someone build competence, confidence and healthier emotional regulation.

The printable worksheet includes space to list five to ten activities a person would be willing to try, followed by two weekly reflection sections. Each situation asks for a description of what happened, the activity chosen, feelings and emotion intensity before using the activity, and feelings and intensity afterwards. It is likely to suit DBT practitioners, counsellors, social workers and individuals looking for a practical emotion regulation worksheet, ABC PLEASE handout, build mastery exercise or DBT homework task.

Better preparation for emotionally difficult situations is the focus here, with a one-page DBT Cope Ahead worksheet from DBT Tools (www.dbt.tools) that helps people rehearse coping strategies before a triggering event happens. The page breaks the skill into clear steps: describe the situation likely to prompt problem behaviour, check the facts, name emotions and action urges, decide which coping or problem-solving skills to use, vividly imagine the situation, mentally rehearse effective responses, and finish with relaxation.

Useful for adults, young people, DBT clients, counsellors, therapists, social workers, and wellbeing practitioners, it can be printed for therapy sessions, skills groups, home practice, or personal emotional regulation planning. People searching for a DBT Cope Ahead worksheet, ABC PLEASE handout, coping ahead plan, distress tolerance planning tool, emotion regulation exercise, or printable DBT homework page may find it helpful for preparing for interviews, family conflict, appointments, school stress, work meetings, or any situation where strong feelings could lead to unhelpful actions.

PLEASE skills in DBT emotion regulation focus on the body-based factors that can leave someone more vulnerable to difficult emotions. From DBT Tools (www.dbt.tools), the handout explains treating physical illness, balanced eating, avoiding mood-altering substances, balancing sleep and exercising regularly, with practical notes on how each area can affect mood, irritability, motivation, anxiety and decision-making.

The second page provides a short practice worksheet with prompts for tracking medication, physical health, healthy food choices, caffeine, alcohol or other substances, sleep quality on a 0 to 10 scale, exercise and areas for improvement. It is likely to be useful for DBT clients, adults or older teens learning emotional regulation skills, and therapists, counsellors or support workers who want a simple printable self-care check-in for sessions, homework or home practice.

Everyday reflection becomes more practical when people can write down the exact thoughts that show up under pressure and choose positive self-talk phrases they can actually believe. From DBT Tools (www.dbt.tools), this emotional regulation positive self-talk PDF introduces the skill through brief real-life examples, including Victor Frankl, Donald Driver, Oprah Winfrey and Olympic athlete Allyson Felix, before asking the user to create three personal phrases to shift from negative thinking to more encouraging coping statements.

The worksheet is structured as DBT skills homework, with prompts for two real situations: the triggering event, the emotion experienced, the negative thoughts that occurred, the positive self-talk phrases used, what changed afterwards, and how helpful the skill felt in reducing unpleasant emotions. It is likely to suit therapists, counsellors, DBT group facilitators, social workers, teachers and parents supporting teens or adults who are working on emotional regulation, resilience, anxiety coping skills, confidence building, affirmations, self-compassion and managing unhelpful thoughts.

A clear DEAR MAN worksheet helps people plan what to say before a difficult conversation, rather than trying to remember the skill in the moment. The handout explains each part of the DBT acronym: Describe, Express, Assert, Reinforce, Be Mindful, Appear confident, and Negotiate, with short examples such as asking someone to call or text when they will be late.

Practice pages give space to work through two real situations, including prompts about the event, emotions experienced, how the person asserted themselves, how they reinforced their needs, how they used the Broken Record strategy, how confidence felt, and what they did to negotiate. It is likely to be useful for DBT clients, therapists, counsellors, social workers, and older teens or adults working on communication skills, boundaries, saying no, relationship conflict, and interpersonal effectiveness homework. From DBT Tools (www.dbt.tools).

GIVE is the interpersonal effectiveness relationship skill at the centre of this DBT Tools (www.dbt.tools) worksheet, using the acronym Gentle, Interested, Validate and Easy manner. The handout explains how to be respectful without attacks, threats, judgement or sneering, how to listen and appear interested, how to validate another person’s feelings and thoughts, and how to keep communication lighter through an easy manner, humour, a soft sell and sticking to the facts.

The practice section asks the person to apply the GIVE skill during the week when emotional situations arise, then write about two real conversations. Prompts cover what happened, how they used a gentle approach, how they demonstrated interest, how they validated the other person, how they negotiated, what it felt like to express themselves confidently, and how the skill may be useful in future. It is especially suited to DBT clients, teenagers or adults working on communication skills, and practitioners using DBT homework in therapy, counselling, coaching or group skills sessions.

Everyday interpersonal effectiveness practice can be easier when there is a simple structure to follow, and this DBT Tools handout uses the FAST acronym to support self-respect in conversations. It explains Be Fair, No Apologies, Stick to your values and Be Truthful, with brief guidance on validating your own feelings and the other person’s, avoiding over-apologising, not selling out your values, and staying honest rather than exaggerating or acting helpless.

The printable worksheet includes practice prompts for two real situations, asking the person to describe the event, how they expressed themselves fairly, what they said without apologising unnecessarily, how they stuck to their values, what felt different, how they expressed confidence, and what they did to negotiate. It is likely to be useful for adults, teenagers and young people using DBT interpersonal effectiveness skills, as well as therapists, counsellors, mental health practitioners and support workers who want a concise FAST skill worksheet for sessions, homework or reflection.