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Browse 55 printable PDFs for 52 DBT lessons. Choose a worksheet below, or open its lesson for the written guide and practice activities.
Looking for CBT resources? Browse CBT worksheets.
Start developing your mindfulness skills by observing a single object.
Learn to relax your body and strengthen your mind-body connection.
Is your orientation toward internal or external events? Create balance.
Delve into the emotions you experience and the associated actions and thoughts.
Mental noting helps you become more aware of your thoughts and emotions.
Create space between you and unproductive thoughts and emotions.
Calm your mind when you are feeling anxious or uncomfortable.
Make decisions that balance your rational and emotional mind.
Become aware of automatic and unproductive negative judgments.
Reduce the impact of unwanted judgments on your thoughts.
See what problematic behaviors are costing you and whether it is worth making a change.
Learn to detect when an emotional crisis is starting.
Make a list of distracting activities to use when you start to approach emotional crisis.
A set of 7 techniques to help you deal with unhealthy urges during emotional crisis.
Reconnect with the present moment when thoughts about the past or future are becoming unproductive.
See how to approach situations flexibly to become more effective.
Learn how to become accepting of realities without unproductive emotions.
Use your five senses to help reduce out of control emotions.
Identify what matters to you and choose practical actions that reflect your values, even when difficult emotions are present.
Calm emotions with Temperature, Intense exercise, Paced breathing and Progressive muscle relaxation.
Use a gentle smile to send calming signals to your brain and ease strong emotions.
Use a set of quick distraction tools to steer your mind and body away from distress until you’re ready to act.
Ride the wave of your urge instead of fighting it, stay with the feeling, watch it peak and fade, and come out without giving in.
Recognize the primary emotions and secondary emotions that follow.
Set goals and create actionable steps to help you reach those goals.
See how your habits influence your well-being. What do you need to change.
Examine distortions in your patterns of thinking and make adjustments.
Accept your emotions. Acknowledge, allow, and accept how you feel.
Examine common misconceptions about emotions and how they are influencing you.
Learn to avoid blocking negative emotions and become comfortable with the sensation.
Reduce ineffective urges by balancing them with their opposites.
Proactively prepare for difficult situations.
Master essential building block tasks in your life.
Pause when strong emotions hit, take a breath, check what’s going on inside and around you, then move forward with intention and calm.
Build positive habits, confidence, and self-care to strengthen your emotional resilience.
Identify your communication style to be more mindful of how you usually communicate.
Express your opinions, emotions and needs clearly, honestly and respectfully.
Learn essential assertive skills to help you effectively communicate your needs.
Use templates to think clearly when communicating something.
Discover several aspects of attentive and mindful listening.
Overcome barriers to adopt a healthier way for communicating.
Learn to build trustworthy and honest relationships.
Become aware of interpersonal boundaries allowing productive outcomes.
Learn to navigate making a request in assertive way.
Master the art of communicating effectively in the face of resistance.
Use the DEAR MAN skill to communicate clearly, assert your needs, and reach compromises without losing respect or confidence.
Stay true to yourself during a conversation: be fair, don’t apologise for simply being you, stick to your values, and keep things honest.
Maintain your relationship by being gentle, acting interested, validating the other person’s feelings, and using an easy-manner tone.
Understanding dialectics, catching all-or-nothing thoughts and taking action.
Use dialectics to find balance without choosing between two extremes.
Slow down and retrace your steps so you determine where it went downhill and learn.
Build an idea of a life that's meaningful, despite the ups and downs.