Dialectical Behavior Therapy (DBT) Worksheets

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Are You Seeking a Path to Emotional Balance?

Do intense emotions often overwhelm you, leaving you feeling out of control?
Have you found it challenging to maintain stable and rewarding relationships?
Is coping with stress and anxiety a daily struggle for you?
Are you searching for effective ways to navigate life's ups and downs without losing your balance?
Do you wish to cultivate a life of mindfulness, fully present and engaged with the world around you?
Are you looking for strategies to accept yourself and your situation in a non-judgmental way?

If you resonate with any of these questions, Dialectical Behavior Therapy (DBT) Worksheets are designed for you.

(+40 pages of evidence based exercises and techniques)

What’s Included?

Mindfulness Skills

Wise Mind
Mindfulness "What" Skills (Observe, Describe, Participate)
Mindfulness "How" Skills (Nonjudgmental, One-mindful, Effective)
The Middle Path (balancing acceptance and change)

Distress Tolerance

TIP (Temperature, Intense exercise, Paced breathing)
ACCEPTS (for distress tolerance)
IMPROVE (Imagery, Meaning, Prayer, Relaxation, One thing at a time, Vacation, and Encouragement)
Radical Acceptance
Self-Soothe with the Five Senses
Willingness vs. Willfulness
Half Smile
Urge Surfing

Emotional Regulation

STOP Skill (Stop, Take a step back, Observe, Proceed mindfully)
Opposite Action (changing emotions by acting opposite to the current emotion)
ABC (Accumulate positives, Build mastery, Cope ahead)
PLEASE (treat Physical iLlness, Eating, Avoid mood-altering substances, Sleep, Exercise)
Checking the Facts
Problem Solving
Chain Analysis
Nightmare Protocol

Interpersonal Effectiveness

DEAR MAN (for assertive communication)
GIVE (for relationship effectiveness)
FAST (for self-respect)
Validating Statements

What Is Dialectical Behavior Therapy (DBT)?

Dialectical Behavior Therapy is a type of cognitive-behavioral therapy that was originally developed to treat borderline personality disorder (BPD) but has since been adapted for other complex mental health issues.

DBT combines standard cognitive-behavioral techniques for emotion regulation and reality-testing with concepts of distress tolerance, acceptance, and mindful awareness.

DBT is noted for its focus on accepting patients' experiences as valid within a framework of trying to teach the skills needed to change negative behaviors.

Dialectical Behavior Therapy (DBT) is a powerful approach designed to help individuals navigate the complexities of emotional regulation, improve interpersonal skills, and embrace a life of mindfulness and distress tolerance.

Whether you're dealing with emotional instability, relationship challenges, or simply seeking to enhance your mental resilience, DBT worksheets offer a structured path to self-discovery and empowerment.

You will get a PDF (881KB) file

FAQs

These worksheets are perfect for anyone who needs an affordable, yet effective strategies to help them increase their self-awareness and work on their own issues – alone or with their therapist.
These worksheets are not a one-size-fits-all approach and are in no way meant to imply that change is as one-dimensional as a worksheet.
So choose the techniques and suggestions that apply to you and tailor the exercises in ways that will be helpful to you.
You will receive a digital PDF copy that you can print out and fill in straight from your computer or phone.
With your phone, apps like xodo or goodnotes allow you to “write” inside the PDF!
Yes! You can create an account where you can access your updates files or you can save the download link/email to download updates files.
P.S. If you purchase the “Entire Shop Bundle”, you’ll also get lifetime access to new products for free.
Due to the nature of the products, all sales are final.
However, I am confident that these worksheets will provide the strategies you need to get started.
Payhip uses services like Stripe or paypal to process card payments.
If you didn’t pay using paypal, then the email you received is simply a receipt.
Absolutely! The worksheets are meant for both, personal and professional use.
The worksheets are copyrighted so you can’t resell them or upload them publicly online. But you can share them with your clients.

What people are saying

“I’ve been facilitating mental health groups for 10 years and I’ve never come across worksheets as good as yours [including Therapy Aid].

Thank you for your wonderful worksheets and please keep them coming!”

– Gary

“I wanted to write to you to tell you how much clarity I have received from your prompts in the journals. I bought the toxic relationship and breakup recovery ones and I will forever recommend them to others.

Thank you so much for the gift you share in the world to help others heal.”

– R – recovering from divorce and a 3 year toxic relationship right after that.

“I am so grateful to you. I was somewhat apprehensive about facing certain things that I knew were there but had been resisting addressing. Your approach in the worksheets made it easier, more structured, and less daunting to confront… I am beginning to understand myself better and striving to be a better partner, coach and psychologist.”

– Rocio

Hi there, my name is Hadiah.

I am a counselor and the author behind Ineffable Living blog – a codependency and mental health blog.

I wanted the worksheets to be both informative and engaging, so I worked on creating clear and concise instructions, thought-provoking prompts, and activities that would encourage self-reflection.

As I witnessed the positive impact these worksheets had on my clients' progress, I realized their potential to reach a broader audience.

Whether you’re a therapist, a coach, or a counselor who is looking for tools to help your clients or simply someone who is seeking personal growth, coping strategies, or ways to enhance your overall well-being, our worksheets are here to assist you.

Dialectical Behavior Therapy (DBT) Worksheets

Get Therapy Toolkit Bundle for 60% off!

Get Entire Shop Bundle for 85% off

Are You Seeking a Path to Emotional Balance?

What’s Included?

What Is Dialectical Behavior Therapy (DBT)?

FAQs

What people are saying

– Gary

– R – recovering from divorce and a 3 year toxic relationship right after that.

– Rocio

Hi there, my name is Hadiah.

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Dialectical Behavior Therapy (DBT) Worksheets

Get Therapy Toolkit Bundle for 60% off!

﻿Get Entire Shop Bundle for 85% off

Are You Seeking a Path to Emotional Balance?

What’s Included?

What Is Dialectical Behavior Therapy (DBT)?

FAQs

How do I know if these worksheets are right for me?

What is the format?

Do I get access to new updates?

What is your return policy?

I received an email from PayPal when I paid using my card

Can I use the worksheets with my therapy clients?

What people are saying

– Gary

– R – recovering from divorce and a 3 year toxic relationship right after that.

– Rocio

Hi there, my name is Hadiah.

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Cognitive Behavioral Therapy (CBT) Worksheets

Bulimia Nervosa Worksheets

Infertility Emotional Support Worksheets

Disability and Mental Health Worksheets

Separation Anxiety Worksheets

Dealing with Toxic In-Laws Worksheets

Caring for Someone with BPD Worksheets (Borderline Personality Disorder)

Animal Phobias Worksheets

Gambling Disorder Worksheets

Caring for Someone with Depression Worksheets

Get Entire Shop Bundle for 85% off