Dialectical Behavior Therapy (DBT) is one of the most practical, skill-based, life-changing therapy models ever created.
But here’s the truth every DBT therapist knows:
DBT only works when clients practice the skills — not just understand them.
That’s why DBT worksheets are essential.
They organize emotional chaos into steps.
They turn coping into habit.
They give clients structure when their nervous system is overwhelmed.
And they help therapists run consistent, effective sessions.
This guide is the internet’s most comprehensive resource on DBT worksheets — skills, examples, templates, explanations, adaptations for teens, troubleshooting, and the exact worksheets every therapist should have in their toolkit.
TABLE OF CONTENTS
- What Are DBT Worksheets?
- Why DBT Worksheets Work
- Core DBT Skill Categories
- Essential DBT Worksheets Every Therapist Should Have
- DBT Worksheets by Treatment Goal
- DBT Worksheets for Teens
- DBT Worksheets for Groups
- How to Introduce DBT Worksheets Without Rupturing the Flow
- How to Keep Clients Consistent (Even When Emotionally Flooded)
- Common Mistakes Therapists Make With DBT Worksheets
- How to Design DBT Worksheets That Clients Actually Use
- Best Places to Get DBT Worksheets (Free + Paid)
- Download the Free DBT Worksheet Pack
1. What Are DBT Worksheets?
DBT worksheets are structured tools that help clients learn and practice the four core DBT skill categories:
- Mindfulness
- Distress Tolerance
- Emotion Regulation
- Interpersonal Effectiveness
Unlike traditional CBT worksheets, DBT worksheets emphasize:
- step-by-step instructions
- practical tools for crises
- decision-making in real moments
- emotional identification and safety
- skills integration, not analysis
DBT worksheets are NOT about digging for insight. They’re about helping clients stay safe, regulated, and connected while building emotional mastery.
2. Why DBT Worksheets Work
DBT worksheets work because they:
✔ simplify complex emotions
✔ give structure in moments of chaos
✔ reinforce repetition (DBT is behavioral training!)
✔ translate abstract ideas into concrete actions
✔ become “anchors” during dysregulation
✔ reduce overwhelm
✔ increase homework completion
✔ build client independence
DBT is a skills-based therapy. Worksheets provide the mechanical steps that make those skills stick.
3. The 4 Core DBT Skill Categories (With Examples)
This is the heart of DBT — and your cornerstone for worksheets.
1. Mindfulness
Goal: Awareness of thoughts, feelings, urges, and bodily states.
Key skills:
- Wise Mind
- Observe, Describe, Participate
- Non-judgmental stance
2. Distress Tolerance
Goal: Survive emotional crises without making things worse.
Key skills:
- TIPP
- STOP skill
- Self-soothing
- Radical Acceptance
- Pros/Cons worksheet
3. Emotion Regulation
Goal: Understand and influence emotions effectively.
Key skills:
- PLEASE
- Opposite Action
- ABC Skills
- Emotion Identification
- Rumination breakers
4. Interpersonal Effectiveness
Goal: Communicate needs clearly, maintain self-respect, and build relationships.
Key skills:
- DEAR MAN
- FAST
- GIVE
- Boundary scripts
- Assertiveness training
These 4 categories will guide the worksheets throughout this guide.
4. Essential DBT Worksheets Every Therapist Should Have
Below are the gold-standard worksheets — each explained in detail and written for therapist use.
🧠 Mindfulness Worksheets
1. Wise Mind Worksheet
Sections include:
- Emotion mind cues
- Reasonable mind cues
- Wise mind integration prompt
Why it works:
Teaches clients to identify internal states before reacting.
Get done for you DBT mindfulness worksheets - DBT Mindfulness
2. Observe–Describe–Participate Sheet
Helps clients practice:
- non-judgment
- one-mindfully
- present moment focus
Great for: anxiety, panic, dissociation, ADHD.
3. Mindfulness Log for Teens
Track daily:
- skill used
- intensity
- outcome
- barrier
- plan
🔥 Distress Tolerance Worksheets
4. TIPP Skills Worksheet
Breaks TIPP into actionable steps:
- Temperature change
- Intense exercise
- Paced breathing
- Progressive muscle relaxation
5. STOP Skill Worksheet
Sections:
- What triggered the urge?
- STOP (freeze)
- Take a step back
- Observe cues
- Proceed mindfully
Perfect for anger, impulsivity, self-harm urges.
Get your free STOP worksheet
6. Crisis Survival Plan
A one-page plan for clients to use when emotionally flooded.
Includes:
- My warning signs
- My support list
- My grounding tools
- My “Do Not Do” list
7. Radical Acceptance Worksheet
Walks clients through:
- What happened
- What can’t be changed
- What control is available
- What radical acceptance looks like
8. Pros + Cons Crisis Decision Worksheet
Clients list consequences of:
- acting on the urge
- not acting on the urge
- alternatives
Great for self-harm, risky behavior, compulsions.
❤️ Emotion Regulation Worksheets
9. Emotion Identification Chart
Clients name:
- primary emotion
- secondary emotion
- triggers
- physical cues
- urges
10. Opposite Action Worksheet
Sections include:
- Emotion
- Urge
- Opposite action
- Predicted outcome
- Actual outcome
A powerhouse for anxiety, anger, avoidance, shame.
11. PLEASE Skills Worksheet
Tracks:
- Physical Illness
- Eating
- Sleep
- Exercise
- Avoiding substances
Great preventive tool.
12. Rumination Interrupt Worksheet
Guides clients through breaking emotional loops.
💬 Interpersonal Effectiveness Worksheets
13. DEAR MAN Script Builder
Clients build scripts for:
- asking
- refusing
- negotiating
- setting boundaries
done for you interpersonal worksheets and DEARMAN handout cards (must have!)
14. GIVE Skills Worksheet
Teaches empathy + relationship-preserving communication.
15. FAST Skills Worksheet
Builds self-respect:
- Fair
- Apologies?
- Stick to values
- Truthful
16. Relationship Needs Assessment
Clarifies what clients want from each relationship.
⭐ Bonus Worksheets
17. Urge Surfing Worksheet
For cravings, anger, self-harm impulses.
18. Weekly DBT Skills Tracker
Perfect for at-home practice.
19. Chain Analysis Worksheet
Gold-standard for breaking down problem behaviors.
5. DBT Worksheets by Treatment Goal
This section ranks high for “DBT worksheets for…”
DBT Worksheets for Anxiety
- Opposite Action
- Wise Mind
- 5-4-3-2-1 grounding
- STOP skill
- Emotion wheel
DBT Worksheets for Depression
- Behavioral Activation (DBT version)
- Opposite Action
- PLEASE planner
- Rumination worksheet
DBT Worksheets for Emotional Dysregulation (BPD)
- TIPP
- Crisis Plan
- ABC Skills
- Sensory grounding
DBT Worksheets for Anger (inc BPD)
- STOP
- DEAR MAN for boundaries
- Opposite Action for urge to fight
- Body cues thermometer
DBT Worksheets for Self-Harm & Risky Behavior (inc BPD)
- Pros/Cons
- Crisis Survival
- Chain Analysis
- Urge Surfing
DBT Worksheets for OCD or Compulsions
(DBT helps by reducing distress tolerance deficits)
- STOP
- Temperature change
- Skill-based urge delay logs
6. DBT Worksheets for Teens
Teens need:
✔ visual
✔ simple
✔ engaging
✔ minimal text
✔ skill-focused worksheets
Top worksheets:
- Teen DEAR MAN
- STOP Skill Comic Strip
- Emotion Volcano Worksheet
- Wise Mind Traffic Light
- TIPP Skill Cards
- 3-Step Grounding Box
- Opposite Action Game Sheet
- Weekly Skills Tracker
7. DBT Worksheets for Groups
Great for group therapy:
- Check-in sheets
- Emotion charades sheets
- DEAR MAN partner scripts
- TIPP practice logs
- Relationship values worksheets
- Group reflection forms
8. How to Introduce DBT Worksheets Without Losing Flow
Use the 10-Second Warm-Up Box (same style as your CBT skyscraper):
Why:
“This helps you get through the moment safely.”
What:
“We’ll walk through this skill together.”
How:
“This is the step that helps your nervous system reset when you feel overwhelmed.”
This increases engagement + completion dramatically.
9. How to Keep Clients Consistent
DBT worksheets work best when:
- you assign the smallest possible version
- you build predictable homework rhythms
- you stack wins
- you celebrate effort, not perfection
Your rule of thumb:
1 skill per week. One worksheet per skill.
10. Common Mistakes Therapists Make
✔ Giving too many worksheets
✔ Not modeling the skill in session
✔ Forgetting to review previous ones
✔ Using adult worksheets with teens
✔ Making worksheets too wordy
✔ Not personalizing the skill
11. How to Design DBT Worksheets Clients Actually Use
Use the DBT Worksheet Formula:
- Short instructions
- Visual cues
- Step-by-step process
- Examples
- Small answer spaces (less intimidating)
- Optional notes section
- Practice prompt at bottom
or get our done for you worksheets - here
12. Best Sources for DBT Worksheets (Free + Paid)
- TherapyCourses (engaging + design forward)
- Therapist Aid
- Psychology Tools
- DBT Skills Training Handouts (Linehan)
- ACT/CBT hybrid sites
13. Download the Free DBT Worksheet Pack
Free Pack Includes:
✔ DEAR MAN Script
✔ STOP Skill
✔ TIPP Breakdown
✔ Opposite Action
✔ Wise Mind
✔ Emotion ID wheel
✔ Teen versions included
In the pop-up (if you missed it the teaser is below/ or in the corner)
Read more:
- How to use distress tolerance worksheets in session
- Best DBT worksheets for therapists (2025)
- DBT emotional regulation worksheets step-by-step