Free Printable DBT, Feelings and Coping Skills Worksheets

In counselling sessions, wellbeing lessons or at home after a difficult day, a printable emotions worksheet can help people name what they are feeling instead of trying to explain everything at once. The PDF includes a positive and negative feelings list with words such as calm, hopeful, proud, anxious, overwhelmed, hurt, resentful and pessimistic, making it useful as a feelings chart, emotional awareness worksheet or mood check-in tool. 

The first activity asks users to identify emotions they are experiencing now or have felt recently. A weekly emotions tracker then provides space to record feelings in the morning, afternoon and evening across three separate weeks, which can help highlight patterns linked to routines, stress, relationships, sleep or school and work demands.

Reflection prompts invite the user to consider which emotions they experience most often, how feelings affect behaviour and interactions with others, and what they could do to manage emotions more effectively in future. It is most suited to teenagers, adults, therapy clients, school counsellors, support workers and anyone practising emotional regulation, mood tracking or self-care. By choosingtherapy.com.

People who want to feel calmer, clearer and more confident talking about emotions get a step-by-step feelings worksheet focused on emotional expression, emotion identification and communication skills. It is especially suited to adults, older teenagers, therapy clients, counselling sessions, support groups, and anyone who struggles to say what they feel without shutting down, avoiding the topic or becoming overwhelmed.

The pages explore common barriers to expressing feelings, including family, cultural or identity-based messages, fears of being judged, and past experiences where sharing emotions felt unsafe. It also explains the benefits of labelling feelings, using emotions as information, and expressing stress through talking or writing. A practical situation, emotion and urge framework helps users connect experiences such as loss, blocked goals, threat, rejection or guilt with feelings like sadness, anger, anxiety, shame or regret.

Prompts invite the user to write about past difficulties, identify everyday barriers, choose safe people to talk to, name current feelings and practise statements such as, “When [situation] happened, I felt [emotion], and I wanted to [urge].” Counsellors, therapists, social workers and wellbeing practitioners could use it as therapy homework or a session activity, while individuals can use it privately for emotional literacy, journalling and practising more honest conversations. By choosingtherapy.com.

Helping a teenager put names to feelings after a difficult day, friendship issue, school stress or family conflict can be hard without a clear starting point. Encouraging-Emotional-Expression-Worksheet-for-Teens is a printable emotional expression worksheet for teens and teenagers, with a feelings vocabulary covering positive emotions such as hopeful, proud, calm and relieved, alongside harder feelings such as anxious, ashamed, frustrated, jealous and overwhelmed.

The PDF is organised into practical sections: learning about emotions, tracking daily emotions across morning, afternoon and evening, identifying what happened before a feeling, and planning healthy ways to cope. The coping ideas include deep breathing, drawing, talking to a trusted adult, counting, taking a break, moving the body, using a comforting object and listening to calming music.

Parents, carers, school counsellors, therapists, pastoral staff and youth workers could use it at home, in counselling sessions, in school wellbeing work or as part of a teen mental health activity. It may be especially useful for young people who find it difficult to explain how they feel, need a mood tracker, or benefit from structured prompts for emotional awareness and self-regulation. By choosingtherapy.com.

Part 2’s daily emotions tracker gives children space to record how they felt in the morning, afternoon and evening across the week, making it useful for parents, carers, child therapists, counsellors and school pastoral staff who want a simple mood tracker for kids.

The PDF includes a positive and negative emotions word list, prompts for exploring what caused a feeling, and a coping skills section with practical ideas such as slow breathing, drawing, talking to a trusted adult, counting, taking a quiet break, movement, comfort objects and calming music. It is best suited to primary school-aged children who are learning emotional expression, emotion identification, self-regulation and healthier ways to communicate feelings. By choosingtherapy.com.

The anger iceberg is the central theme, helping people look beyond visible anger, irritability, yelling, aggression or frustration to identify feelings such as hurt, fear, shame, rejection, jealousy, insecurity, sadness and overwhelm. It is a practical anger management worksheet for adults and older teenagers who are trying to understand anger triggers, emotional reactions and the feelings hidden beneath the surface.

The PDF includes an emotion identification page with positive and negative feeling words, a three-week emotion tracking table for morning, afternoon and evening check-ins, and reflection prompts for exploring a recent anger situation. It asks what happened, how anger was expressed, and which deeper emotions may have been present, making it useful for counselling sessions, therapy homework, wellbeing support, or guided self-reflection at home.

The final page focuses on healthier responses, including 4-7-8 breathing, 5-4-3-2-1 grounding, checking facts versus assumptions, journalling, progressive muscle relaxation, positive affirmations and noticing positive qualities in others. Counsellors, therapists, social workers, youth workers and individuals working on anger control, emotional regulation or coping skills may find it helpful as a printable anger iceberg worksheet. By choosingtherapy.com.

Part 1 asks the person to identify current or recent emotions from clear positive and negative emotion lists, including feelings such as anxious, ashamed, lonely, hopeful, relieved, proud, overwhelmed, resentful, and disappointed. The opening iceberg visual links addiction with emotions and experiences that may sit beneath the surface, such as trauma, fear, shame, grief, anger, frustration, sadness, loneliness, and unmet needs.

The worksheet then moves into an emotion tracking chart for mornings, afternoons, and evenings across three weeks, making it useful for spotting patterns around cravings, relapse warning signs, substance misuse, addictive behaviours, and emotional triggers. Later prompts invite the person to write about a recent situation where they turned to addiction, what they felt just beforehand, and which needs may not have been met.

Healthier response ideas include leaving a triggering environment, 4-7-8 breathing, the 5-4-3-2-1 grounding technique, contacting a trusted person or sponsor, exercise or creative activity, progressive muscle relaxation, affirming self-talk, and visualising recovery goals. It is most suited to adults and older teens in addiction counselling, substance use recovery, relapse prevention work, therapy, peer support, or guided self-help. By choosingtherapy.com.

Helps people pause before acting on cravings, impulses or distressing urges by turning the experience into something they can observe and track. The worksheet explains urge surfing as a Dialectical Behaviour Therapy skill, using the image of a wave to show how urges can rise, peak, and weaken over time when they are not acted on or repeatedly rehearsed in the mind.

Inside are clear sections on what urges are, how they can be helpful or unhelpful, and why some urges create longer-term problems, such as smoking, overeating rich food, or yelling at someone. Practical activities include trying a mini urge-surfing exercise with sweets or phone notifications, answering mindfulness prompts about emotions, thoughts and body sensations, and using a 10-minute urge intensity chart to rate the strength of an urge from 1 to 10.

Useful for counsellors, therapists, DBT practitioners, recovery workers, and individuals doing between-session coping skills practice, it also includes reflection questions and coping strategies such as diaphragmatic breathing, grounding, mantras, thanking the body and mind, and greeting a familiar urge at the door. People searching for a printable urge surfing worksheet, DBT urge surfing handout, craving management tool, impulse control worksheet, or mindfulness coping skills PDF are likely to find the content relevant. By choosingtherapy.com.

Building positive emotions becomes more practical with a clear DBT emotion regulation handout that turns the “accumulate positives” skill into small daily actions. The PDF focuses on six steps: planning pleasant events, using opposite action when there is an urge to avoid, savouring positive experiences mindfully, letting go of worries during enjoyable moments, acting in line with personal values, and setting value-based goals with manageable action steps.

People searching for a DBT accumulate positive emotions worksheet, positive events handout, emotion regulation skills PDF, ABC PLEASE handout, or values-based action prompt are likely to find it relevant. It is especially suited to adults and older teenagers learning Dialectical Behaviour Therapy skills, clinicians running DBT sessions, counsellors supporting clients with low mood or avoidance, and individuals who want a printable reminder for daily practice.

The layout is brief and session-friendly, so it could be used as a take-home prompt after therapy, a discussion aid in a skills group, or a personal planning sheet when someone is trying to rebuild routine, pleasure and purpose. Additional pages signpost mental health support options, self-assessment tools and worksheets. By choosingtherapy.com.