DBT Worksheets
26 worksheets available. Free to browse, read, and print.
Daily Positivity Log
Training your brain to notice and remember the good in each day
DEAR MAN: Assertive Communication in Action
A Step-by-Step Method for Making Effective Requests
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
Evidence-Based Sleep Optimization Strategies
Practical habits grounded in sleep science to improve your nightly rest
Evidence-Based Time Management Strategies
Practical techniques for structuring your day effectively
Exploring Your Relationship with Your Body
Guided Discussion Prompts for Body Image Awareness
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
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
Personal Resilience Inventory
Identify and strengthen the factors that support your mental well-being
PLEASE: Building Emotional Resilience Through Self-Care
Five Lifestyle Habits That Strengthen Emotion Regulation
Recognizing Gaslighting Tactics
A guide to identifying reality-distorting manipulation
Reflective Gratitude Journal
A structured weekly journal for deepening awareness and appreciation through detailed reflection
Reflective Review and Intentional Visioning
Honoring Your Progress and Designing What Comes Next
Strengthening Your Support Network
Understanding and building meaningful connections
The ACCEPTS Framework for Crisis Survival
Seven Distraction Strategies to Ride Out Emotional Storms
The Anatomy of an Effective Apology
A Research-Backed Guide to Acknowledging Harm and Repairing Relationships
TIPP: Rapid Emotion Regulation Skills
Four body-based strategies from DBT for managing intense distress
Understanding Body Image
What Shapes How You See Yourself
Understanding Borderline Personality Disorder
What BPD is, what it isn't, and what actually helps
Understanding Perfectionism and How to Overcome It
Distinguishing healthy striving from harmful perfectionism and building a more flexible mindset
Values-Aligned Life Goals Framework
Connecting your deepest values to meaningful, actionable goals across life domains
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.