DBT Worksheet version 2

On this page, we will provide you with a DBT therapy worksheet that will help you learn how to gain self-control over yourself.

What is the DBT Worksheet about?

Dialectical Behaviour Therapy (DBT) is an evidence-based therapeutic approach based on the larger Cognitive Behavioural therapy (CBT). DBT works just like CBT but also focuses on intense emotions and how to regulate them to change an unwanted behaviour. For example, if you are feeling stressed, DBT will advise you to regulate the emotion by finding healthy ways to reduce its intensity so that you do not engage in harmful behaviour as a coping method. Apart from emotional regulation, DBT also employs the following strategies: mindfulness, which helps an individual focus on the present, crisis handling through distress tolerance, and interpersonal effectiveness that focuses on enhancing social interactions. While DBT was initially used to treat mood and personality disorders, recent developments have made it effective in treating anxiety, post-traumatic stress disorder, depression, eating disorders, among other mental conditions.

How will the DBT Worksheet help?

This DBT worksheet will help establish self-control or self-restraint over impulses by the use of a Pros and Cons exercise. This exercise will help you determine if your actions are helpful or harmful so that you can make the best decision. 

Instructions on how to use the DBT Worksheet.

Use this worksheet whenever you are facing intense emotions that may lead you to act out of impulse. List down the pros (advantages) and cons (disadvantages) of your intended actions. This will help you make a wise decision.

You can download this worksheet here.


On this page, we provided you with a DBT worksheet that we hope helped you learn more about DBT as well as solving psychological distress.

If you have any questions or comments, please let us know.

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