Dialectical Behavior Therapy (DBT) Worksheet

The Dialectical Behavior Therapy (DBT) Worksheet is a hands-on tool created to help you untangle intense emotions, challenge automatic thoughts, and explore the deeper layers of your mind. Whether you're feeling sad, angry, or just stuck, this worksheet offers a structured step toward understanding what’s really going on beneath the surface.

With guided exercises, space to examine your feelings, sensations, and thinking patterns, and prompts for spotting cognitive distortions, it becomes one of those rare psychological tools that feels both personal and practical. Use it on your own or alongside a therapist to reshape useless thoughts, reduce anxiety or depression, and find healthier ways to face any tough situation. This isn’t about fixing what wasn’t broken—it’s about learning how to grow through what you feel.

Sections available in this template:

• Name/Date/Mood/Main Emotions(s)
• Mindfulness: Stay Present, Reduct Reactivity
• Distress Tolerance: Handle Distress Without Making It Worse
• Emotion Regulation: Manage & Change Unwanted Emotions
• Interpersonal Effectiveness: Improve Communication & Relationships
• Reflection: Apply What You‛ve Learned