DBT Worksheet

On this page, we will provide you with a DBT worksheet that will help you use practice self-soothing during distressing times.

What is the DBT Worksheet about?

Dialectical Behavior Therapy (DBT) is an evidence-based therapeutic approach based on the larger Cognitive Behavioral therapy (CBT). DBT works just like CBT but also focuses on intense emotions and how to regulate them to change an unwanted behavior. 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 provide you with a self-soothing distress tolerance activity known as using the five senses.  On this worksheet, you will learn how you can use various sensations to help you relax and distract your mind from negative feelings.

Instructions on how to use the DBT Worksheet.

On this worksheet, you will learn how to use the five senses i.e., sight, smell, feel, touch, and taste to soothe yourself whenever you are in distress. Read how to use your 5 senses in the next page.

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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