DBT Worksheets
Dialectical behavior therapy worksheets organized the way the skills are taught: the mindfulness core (wise mind, what and how skills), distress tolerance for the crisis hour (TIPP, ACCEPTS, IMPROVE, self-soothe, pros and cons, radical acceptance), emotion regulation for the days between (check the facts, opposite action, PLEASE, cope ahead), and interpersonal effectiveness for asking and refusing (DEAR MAN, GIVE and FAST). The diary card and chain analysis are the tracking tools that hold it together. Every sheet is free to print or fill in session; the DBT worksheets guide sequences them.
Guided in session: the STOP skill tool and the TIPP skills worksheet. Free assessment, scored online: the MSI-BPD.
25 worksheets available. Free to browse, read, and print.
Check the Facts: Testing Whether an Emotion Fits the Situation
The DBT emotion regulation skill for separating what happened from what the mind added
Clinical Self-Harm Screening Guide
A structured framework for assessing non-suicidal self-injury
Cope Ahead: Rehearsing a Hard Situation Before It Happens
The DBT emotion regulation skill for events you can see coming
Daily Emotion Tracker: Triggers, Responses, and Outcomes
A structured log for building emotional awareness and identifying patterns
DBT Diary Card: Daily Tracking of Emotions, Urges, and Skills
A weekly log of emotion intensity, urges, actions, and which DBT skills were used
DBT TIPP Skills for Intense Distress
The four TIPP skills, temperature, intense exercise, paced breathing, and paired muscle relaxation, with when to use each and a step-by-step handout for the crisis hour
DEAR MAN Skill for Asking and Saying No
The DBT DEAR MAN worksheet: describe, express, assert, reinforce, stay mindful, appear confident, negotiate, with a fill-in script for your next request
Distress Tolerance Skills Inventory
Assess Your Use of Evidence-Based Crisis Survival Strategies
Embracing What Is: The Practice of Radical Acceptance
A DBT distress tolerance skill for ending the cycle of suffering
Emotion Expression Tracker
Reflect on How Your Emotional Responses Affect Your Relationships
Finding Your Wise Mind
Balancing Emotion and Reason in Decision-Making
GIVE and FAST: Balancing Relationships and Self-Respect
DBT Skills for Strengthening Connections While Honoring Your Values
GIVE and FAST: Keeping the Relationship and Keeping Your Self-Respect
The two DBT interpersonal effectiveness skills that sit beside DEAR MAN
IMPROVE the Moment: Coping When You Cannot Fix the Problem
Seven Skills for Making Unbearable Moments More Bearable
Mapping the Behavioral Sequence
A DBT Tool for Understanding Problem Behaviors
Mindfulness in Practice: What and How Skills
The Core Mindfulness Components of Dialectical Behavior Therapy
Opposite Action: Changing an Emotion by Acting Against Its Urge
The DBT emotion regulation skill for emotions that do not fit the facts or are not working
Personal Crisis Safety Plan
A step-by-step plan for managing emotional crises and staying safe
PLEASE: Building Emotional Resilience Through Self-Care
Five Lifestyle Habits That Strengthen Emotion Regulation
Pros and Cons: Deciding Whether to Act on a Crisis Urge
The DBT distress tolerance skill for the moment before an impulsive action
Riding the Wave: A Practical Guide to Urge Surfing
Evidence-based techniques for observing and outlasting unwanted impulses without acting on them
Self-Soothe with the Five Senses: A Distress Tolerance Kit
The DBT skill for calming the body through sight, sound, smell, taste, and touch
Sensory Grounding for Trauma Recovery
Evidence-based techniques for anchoring yourself in the present moment
The ACCEPTS Framework for Crisis Survival
Seven Distraction Strategies to Ride Out Emotional Storms
Understanding Borderline Personality Disorder
What BPD is, what it isn't, and what actually helps
Looking for a DBT manual?
There is no legal free DBT manual: every official manual is a copyrighted Guilford Press title, and the free PDFs that circulate online are unauthorized copies. We wrote up the honest answer and the genuinely free DBT resources that do exist, including the worksheets on this page.