DBT Worksheets

What is a Dialectical Behavior Therapy (DBT) Worksheet?

A Dialectical Behavior Therapy (DBT) worksheet is a valuable resource used in Dialectical Behavior Therapy, a highly effective therapy developed by psychologist Dr. Marsha M. Linehan. DBT combines principles of cognitive-behavioral therapy with elements of mindfulness and acceptance to help individuals manage intense emotions, improve relationships, and develop skills for coping with distress.

DBT worksheets serve as practical tools to facilitate learning and applying the various skills taught in therapy. These worksheets typically consist of exercises, activities, and prompts to help individuals develop and strengthen their coping skills. They cover many areas, including mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness.

Mindfulness worksheets encourage individuals to cultivate present-moment awareness and nonjudgmental acceptance of their thoughts, feelings, and sensations. They often include guided exercises and techniques to enhance self-awareness and reduce emotional reactivity.

Distress tolerance worksheets focus on helping individuals build resilience and cope with distressing situations effectively. These worksheets provide strategies for managing crises, tolerating emotional pain, and preventing impulsive reactions.

Emotion regulation worksheets aim to enhance individuals' understanding and management of their emotions. They offer tools to identify and label emotions, regulate emotional intensity, and develop healthier coping mechanisms.

Interpersonal effectiveness worksheets address communication and relationship skills. They guide assertiveness, setting boundaries, and resolving conflicts healthily and productively.

DBT worksheets are highly structured and encourage active participation. Therapists often assign these worksheets as homework to reinforce the skills taught in therapy sessions. They allow individuals to practice and apply the strategies learned, which helps foster long-term behavioral changes and emotional well-being.

These worksheets can be used individually or in group therapy settings, providing a practical and accessible resource for individuals seeking to improve their emotional health and overall quality of life. By engaging with DBT worksheets, individuals can develop a greater sense of self-awareness, emotional regulation, and interpersonal effectiveness, leading to a more balanced and fulfilling life.

Check out this video to deepen your understanding of DBT techniques:

How does it work?

The printable Dialectical Behavior Therapy (DBT) Emotion Regulation Worksheet Template is a practical way to develop effective emotion regulation strategies. Here is a step-by-step guide on how to make the most of this resource:

Step 1: Download or Print

Download the printable DBT Emotion Regulation Worksheet Template or print out a physical copy to work with.

Step 2: Emotion Identification

Identify and write down three specific emotions you are currently experiencing. This step helps you become more aware of your emotional state.

Step 3: Emotion Triggers

Identify the situations, events, or thoughts that trigger each emotion. Recognizing your triggers can provide insight into the underlying causes of your emotions.

Step 4: Cognitive Restructuring

Challenge and reframe negative or unhelpful thoughts associated with each emotion. Replace them with more balanced and rational thoughts to shift your perspective.

Step 5: Coping Strategies

List three healthy coping strategies for each emotion. These strategies will help you regulate your emotions and respond constructively.

Step 6: Self-Care Plan

Outline three self-care activities or practices that you can engage in regularly. Self-care helps maintain emotional well-being and prevents emotional overwhelm.

Following these steps and completing the Emotion Regulation Worksheet can enhance your emotional self-awareness, develop healthier coping mechanisms, and improve your overall emotional regulation skills.

When would you use this Template?

The DBT Emotion Regulation Worksheet Template is a valuable resource for practitioners in different contexts. Here are some instances when it is appropriate to utilize this template:

Therapists and Counselors

Therapists specializing in Dialectical Behavior Therapy (DBT) can incorporate this worksheet into their sessions to help clients develop emotion regulation skills. It is a practical tool for clients to apply what they learn in therapy to real-life situations.

Group Therapy Settings

Facilitators of DBT group therapy sessions can distribute this template to participants. It allows individuals to engage in structured exercises, fostering discussion, peer support, and shared learning experiences.

Individual Practice

Clients engaged in self-help or self-guided DBT can utilize this worksheet independently. It provides a framework for individuals to explore their emotions, triggers, and coping strategies, promoting personal growth and self-awareness.

Support Groups and Workshops

DBT-based support groups or workshops can incorporate this template into their activities. It helps participants deepen their understanding of emotion regulation concepts and actively apply the strategies taught during the sessions.

Educational Settings

Teachers, school counselors, or educators working with students can introduce this worksheet to help young individuals develop emotional intelligence and regulation skills. It can be particularly useful during social-emotional learning (SEL) lessons or as part of mental health programs.

By using the DBT Emotion Regulation Worksheet Template, practitioners can guide clients or participants in identifying, understanding, and regulating their emotions effectively. It promotes active engagement and empowers individuals to take ownership of their emotional well-being.

Benefits

Using the free DBT Emotion Regulation Worksheet Template offers several advantages for individuals, therapists, and practitioners needing structured tools for emotion regulation. Here are some key benefits:

1. Structured Guidance

The template provides a structured framework for individuals to work through the emotion regulation process, offering clear steps and prompts.

2. Enhanced Self-Awareness

By engaging with the worksheet, individuals gain a deeper understanding of their emotions, triggers, and thought patterns, fostering self-awareness and insight.

3. Practical Application

The worksheet encourages the application of emotion regulation techniques to real-life situations, promoting practical skill development.

4. Coping Strategy Exploration

It allows individuals to explore and identify healthy coping strategies specific to their emotions, providing a repertoire of techniques for managing distress.

5. Cognitive Restructuring

The cognitive restructuring exercise helps challenge and reframe negative thoughts, fostering more balanced and rational thinking patterns.

6. Self-Care Promotion

The self-care planning section emphasizes the importance of self-care activities, helping individuals prioritize their well-being and prevent emotional overwhelm.

Using the DBT Emotion Regulation Worksheet Template facilitates active engagement in emotion regulation, empowering individuals to take ownership of their emotional well-being. It is a valuable resource for therapists, individuals in self-guided DBT practice, support groups, and educational settings.

Research & Evidence

DBT worksheets are a self-help tool that can be used to learn and practice the skills taught in dialectical behavior therapy (DBT). DBT is a type of cognitive-behavioral therapy (CBT) that Marsha Linehan developed in the 1980s to treat borderline personality disorder (BPD). DBT has since been effective in treating various conditions, including depression, anxiety, and eating disorders.

DBT worksheets are designed to help people learn the skills they need to manage their emotions, thoughts, and behaviors healthily. The worksheets cover various topics, including mindfulness, emotion regulation, distress tolerance, and interpersonal effectiveness.

A growing body of research supports the use of DBT worksheets. A study published in the Journal of Consulting and Clinical Psychology found that DBT worksheets were effective in helping people with BPD reduce self-harm and suicidal behavior. Another study published in the Journal of Personality Disorders found that DBT worksheets were effective in helping people with BPD improve their emotion regulation skills.

People with various mental health conditions can use DBT worksheets. They can also be used by people not currently in therapy but who want to learn more about DBT and how to apply the skills to their lives.