13 Best DBT Worksheets & Techniques for Therapists

Dialectical behavior therapy (DBT) is a structured, evidence-based approach designed to help individuals regulate emotions, build healthier relationships, and develop effective coping skills.

Originally developed for borderline personality disorder, DBT is now widely used for conditions like substance use, anxiety, and depression (Linehan, 2015).

In my clinical work with adolescents and adults in residential treatment, I’ve seen DBT’s impact firsthand. While some clients — especially younger ones — resist the structured feel of DBT worksheets, many come to value them as essential tools for building self-awareness and practicing real-world skills.

This article explores how DBT worksheets and techniques can be used effectively across different settings and populations, offering structure, insight, and flexibility to support meaningful therapeutic change.

Before you continue, we thought you might like to download our three Mindfulness Exercises for free. These science-based, comprehensive exercises will help you cultivate a sense of inner peace throughout your daily life, and will also give you the tools to enhance the mindfulness of your clients, students, or employees.

How to Use DBT Worksheets Effectively

DBT worksheets offer practical tools for learning and applying core skills. However, their impact depends on how they’re introduced and tailored to each client.

While some clients appreciate the structure, others may find worksheets too rigid or reminiscent of school. Understanding a client’s learning style and engagement preferences is essential for making these tools meaningful and effective (Linehan, 2015).

Who benefits most from DBT worksheets?

Clients who value guidance and structure may find DBT therapy worksheets especially helpful. These individuals may struggle with organizing their thoughts and emotions, and worksheets offer a clear framework for reflection and skill building (Neacsiu et al., 2014).

Clients working on emotional regulation, distress tolerance, and behavioral tracking frequently benefit from a structured approach (Neacsiu et al., 2014).

Adapting worksheets for resistant clients

For clients, especially adolescents, who find worksheets too rigid, alternative approaches can make them more engaging (Rizvi et al., 2024).

• Verbal processing
  Instead of filling out a worksheet, discuss worksheet content in session and capture highlights through conversation.
• Digital or creative adaptations
  Use apps, journals, or drawing to reflect on emotions and behaviors.
• Interactive learning
  Practice DBT skills through role-play or real-life examples.
• Gamification
  Track skill usage as a weekly challenge to make learning feel more dynamic and rewarding.

Tracking progress and building consistency

When used regularly, DBT worksheets help clients recognize emotional and behavioral patterns over time (Linehan, 1993). One of the most valuable tools is the DBT diary card, which supports daily tracking of mood, behaviors, and skill use (Linehan, 1993).

Additionally, setting small, achievable goals around worksheet completion can improve engagement.

Final thoughts on using DBT worksheets effectively

The key to using DBT worksheets effectively is flexibility. They’re not universally applicable tools; they work best when adapted to individual preferences and paired with meaningful discussion or in-session practice. When therapists treat worksheets as tools for exploration rather than homework, clients are more likely to stay engaged and benefit from the process.

4 Best DBT Worksheets for BPD

Borderline personality disorder (BPD) is often characterized by intense emotions, impulsivity, unstable relationships, and difficulty with self-regulation (Linehan, 1993).

DBT has become the gold-standard treatment for BPD, providing structured strategies to help individuals develop emotional stability and improve interpersonal functioning (Linehan, 2015).

1. Mindfulness

Practicing mindfulness encourages observing thoughts without judgment, which can be especially beneficial for those who struggle with distressing emotions and identity instability (Neacsiu et al., 2014).

Use the Observing and Describing Emotions worksheet to

• Guide clients in labeling their emotions without reacting impulsively
• Build awareness of thought patterns that contribute to emotional distress
• Track patterns and improve self-awareness

2. Distress tolerance

Individuals with BPD often experience overwhelming emotions that lead to impulsive actions, such as self-harm or substance use. Distress tolerance skills teach clients how to manage crises effectively without engaging in harmful behaviors (Linehan, 1993).

Use the STOPP Technique Worksheet to

• Encourage clients to pause before reacting to emotional triggers
• Walk through five steps: Stop, take a breath, observe, pull back, proceed mindfully
• Prevent impulsive decisions in high-stress situations

3. Emotional regulation

BPD is marked by difficulty managing emotional intensity, often leading to mood swings and prolonged distress. Emotional regulation skills focus on identifying, understanding, and shifting emotional responses (Rizvi et al., 2024).

Use the Skills for Regulating Emotions worksheet to

• Guide clients to identify an intense emotion and choose a better response
• Reduce emotion-driven behaviors that can lead to negative outcomes
• Focus attention on positive events that can increase positive emotions

4. Interpersonal effectiveness

Many individuals with BPD struggle with maintaining stable relationships due to fears of abandonment, difficulties with assertiveness, and emotional intensity (Linehan, 1993).

Interpersonal effectiveness skills teach clients how to communicate needs, set boundaries, and maintain self-respect in relationships (Linehan, 2015).

Use the DEAR MAN Communication Worksheet to

• Help clients practice assertive communication without aggression or passivity
• Encourage clear expression of needs while maintaining positive relationships
• Practice assertiveness with difficult relationship conversations

Final thoughts

DBT worksheets are valuable tools for individuals with BPD, providing structured guidance to apply key DBT skills in daily life. By consistently practicing mindfulness, distress tolerance, emotional regulation, and interpersonal effectiveness, clients can build greater emotional resilience and stability over time (Linehan, 1993).

DBT’s effectiveness extends well beyond BPD. The following worksheets may also be helpful across a range of clinical concerns, from addiction to anxiety, depression, and trauma.

Best DBT Worksheets for Addiction & Other Modalities

DBT has been widely adapted beyond BPD, demonstrating effectiveness in addiction recovery, anxiety and depression treatment, and trauma work (Rizvi et al., 2024).

While worksheets are not a complete solution on their own, they serve as a structured supplement to therapy, helping clients track behaviors, recognize patterns, and reinforce DBT skills in daily life (Linehan, 2015).

Addiction recovery

Addiction is often driven by emotional dysregulation and impulsivity, making DBT’s distress tolerance and mindfulness skills particularly useful in recovery (Axelrod et al., 2011).

Use the Urge Surfing Worksheet to

• Encourage clients to observe cravings without acting on them
• Ride out urges like waves rather than resisting or indulging them
• Assist in early recovery when cravings are strong

Anxiety & depression

For individuals with anxiety and depression, DBT helps by promoting emotional regulation, acceptance, and cognitive flexibility (Neacsiu et al., 2014). Worksheets in this area focus on reducing avoidance, identifying negative thought patterns, and engaging in behaviors that improve mood stability.

Use the Opposite Action Worksheet to

• Guide clients to recognize an emotion-driven behavior and choose an alternative action
• Help counteract avoidance in anxiety and inactivity in depression
• Help clients become unstuck from cycles of fear or low motivation

Post-traumatic stress disorder & trauma recovery

DBT is increasingly used in trauma treatment, particularly for emotion dysregulation following traumatic experiences (Harned et al., 2012).

Use the Radical Acceptance Worksheet to

• Help clients acknowledge painful realities without judgment or resistance
• Distinguish between pain that can be changed and pain that must be accepted
• Assist trauma survivors struggling with feelings of injustice, grief, or past harm

For some clients, completing worksheets offers a sense of accomplishment and a tangible way to track progress. Others benefit from a more flexible approach, using worksheets as a springboard for deeper reflection.

4 Essential DBT Therapy Skills for Effective Therapists

Therapists play a critical role in ensuring that worksheets are seen as not just another homework assignment, but rather as a meaningful part of the therapeutic process.

The following strategies can help therapists engage clients, reinforce learning, and adapt DBT worksheets to meet diverse needs (Linehan, 2015).

1. Encourage active engagement

In my experience, some clients resist worksheets when it feels like a forced, academic task (Rizvi et al., 2024). To increase engagement, therapists can try the following strategies.

• Give clients autonomy in how they complete their worksheets, allowing them to use color, drawings, or different formats that make the process feel more personal and creative.
• Let clients choose which worksheets feel most relevant to their current struggles, making them more invested in the process.
• Use worksheets interactively, filling them out together in group settings or using them as discussion prompts in session.

2. Reinforce skill building through application

Therapists can maximize the impact of DBT worksheets by connecting them directly to real-world experiences. Worksheets should not be an isolated activity but rather a bridge between therapy sessions and daily life (Neacsiu et al., 2014). Strategies include the following:

• Try role-play exercises where clients apply worksheet concepts in simulated situations.
• Encourage clients to track progress by reviewing past worksheets, helping them identify growth and recurring patterns.
• Assign small, manageable worksheet tasks rather than overwhelming clients with lengthy assignments.

3. Tailor worksheets to different populations

Different clients require different approaches when working with DBT worksheets (Rizvi et al., 2024).

• Adolescents
  Encourage creativity and personalization to increase engagement, such as using markers and keeping worksheets in a decorated binder.
• Trauma survivors
  Worksheets should be paced carefully to avoid emotional overwhelm. Gradual exposure and gentle processing can make difficult exercises more manageable.
• Clients in addiction recovery
  Worksheets on triggers, cravings, and distress tolerance should be paired with real-life action steps such as using the “Urge Surfing” worksheet during moments of craving.

4. Provide feedback and overcome resistance

For some clients, worksheets feel overwhelming or uncomfortable, leading to frustration or avoidance. Therapists can help by:

• Reviewing worksheets together rather than expecting clients to complete them independently
• Using nonjudgmental feedback to help clients explore their responses rather than feeling graded or evaluated
• Normalizing resistance by discussing common challenges and helping clients reframe worksheets as a tool for growth rather than a chore

DBT worksheets are most effective when therapists integrate them into a dynamic, personalized approach rather than a rigid assignment (Rizvi et al., 2024). By fostering autonomy, creativity, and real-world application, therapists can help clients actively engage with DBT skills, leading to greater emotional awareness, regulation, and long-term change (Linehan, 2015).

5 DBT Therapy Techniques for Your Sessions

DBT sessions incorporate a variety of structured techniques designed to help clients regulate emotions, tolerate distress, and improve relationships.

While worksheets are an important tool, interactive techniques and in-session strategies bring DBT skills to life. Below are some of the most effective techniques therapists can use to reinforce learning and facilitate real-world application (Linehan, 2015).

1. The STOPP technique

The STOPP technique is a quick self-regulation strategy that helps clients interrupt impulsive reactions and make more mindful choices.

How it works:

• Stop – Pause before reacting.
• Take a deep breath – Create space between trigger and response.
• Observe – Notice thoughts, emotions, and bodily sensations.
• Pull back – Consider a bigger-picture perspective.
• Proceed – Respond with intention rather than impulse.

Best used for:

• Clients with impulsivity issues (BPD, addiction, anger management)
• Teaching clients momentary distress tolerance skills in sessions
• Helping clients reduce emotional reactivity in real time

2. Using diary cards in session

DBT diary cards track emotions, behaviors, and skill use over time. While some clients resist them, reviewing diary cards in session makes the process more meaningful (Linehan, 1993).

How it works:

• Clients track daily emotions, urges, and DBT skills used.
• Therapists review the cards in session, looking for patterns and triggers.
• Clients can see their progress over time and adjust their coping strategies.

Best used for:

• Clients with emotional dysregulation and self-destructive behaviors
• Identifying high-risk situations for relapse or crisis
• Encouraging accountability and self-awareness

3. Chain analysis

Chain analysis is a problem-solving tool that helps clients break down behaviors into triggers, thoughts, emotions, and consequences (Neacsiu et al., 2014).

How it works:

• Identify the problem behavior.
• Map out the chain of events leading up to the behavior.
• Identify where a DBT intervention could have occurred and plan alternative responses.

Best used for:

• Clients who repeat maladaptive behaviors despite negative consequences
• Helping clients understand underlying patterns behind their actions
• Teaching realistic problem-solving skills

4. Radical acceptance

Many clients struggle with resisting painful realities, leading to increased emotional suffering. Radical acceptance teaches clients to acknowledge reality without judgment or avoidance (Rizvi et al., 2024).

How it works:

• Acknowledge the reality of a painful situation instead of fighting it.
• Shift from “This shouldn’t be happening” to “This is happening, and I can choose how to respond.”
• Use mindfulness and distress tolerance to reduce emotional resistance.

Best used for:

• Clients struggling with grief, trauma, or unresolved pain
• Teaching clients to separate pain from suffering
• Helping clients focus on what they can control instead of ruminating on what they can’t

If you work with children, you may find this video helpful, as it’s geared toward helping children understand this concept and teaches them about distress tolerance skills.

5. Wise mind

“Wise mind” is a central concept in DBT that helps clients recognize the balance between “reasonable mind” and “emotion mind.” Wise mind is the calm, grounded place where logic and emotion meet, and decisions are made from a place of inner clarity and personal values (Linehan, 2015).

How it works:

• Emotion mind is ruled by feelings, impulsivity, and urges.
• Reasonable mind is logical, fact driven, and emotionally detached.
• Wise mind integrates both, offering a centered, intuitive sense of knowing what’s right.

Best used for:

• Early treatment to build mindfulness and self-awareness
• Clients struggling with emotional reactivity or indecision
• Teaching the importance of balancing emotion and reason in daily life

Therapists often introduce the wise mind concept early in DBT to help clients understand how their state of mind influences decisions. Visual metaphors, guided meditations, and experiential exercises can make this concept more accessible.

Psychoeducation and chair work can help clients reflect on what it feels like to “sit” in each mind state, deepening awareness of how thoughts and emotions show up in different situations.

Final thoughts

DBT techniques bring worksheets and skill building into live therapeutic interactions, allowing clients to practice strategies in real time. These techniques provide practical, structured ways for clients to engage with DBT skills and apply them in daily life.

Helpful Resources From PositivePsychology.com

Many of the foundational principles of DBT — such as mindfulness, emotion regulation, and value-based living — are echoed in the field of positive psychology.

If you’re looking to deepen your DBT practice or provide clients with science-based, practical tools to support their growth, the resources available through PositivePsychology.com can serve as a powerful complement.

To explore additional blog articles that have curated DBT worksheets, check out:

• 12 Radical Acceptance Worksheets for Your DBT Sessions
• Interpersonal Effectiveness: 9 Worksheets and Examples
• What Are Distress Tolerance Skills? Your Ultimate DBT Toolkit

If you want to learn more about training in dialectical behavior therapy, we suggest perusing our article DBT Training for Therapists: 8 Best Courses & Programs.

The Positive Psychology Toolkit includes hundreds of practitioner-ready tools, including:

• 356+ science-based exercises, including tools that align with DBT’s focus on emotion regulation, distress tolerance, and interpersonal effectiveness
• Mindfulness tools, guided meditations, and breathing exercises to support clients in grounding and present-moment awareness
• Value clarification worksheets to help clients identify what matters most — essential for setting goals aligned with DBT’s wise mind and long-term vision
• Self-compassion and resilience practices that pair well with radical acceptance and distress tolerance skills
• Printable pdf and practitioner rights for use in clinical or coaching settings

For those looking to deepen their mindfulness practice or deliver structured mindfulness training, the Mindfulness X© Program is an excellent complement to DBT’s mindfulness module. Developed by Dr. Hugo Alberts, this evidence-based program includes:

• A full train-the-trainer curriculum with video modules, guided meditations, presentation materials, and an instructional manual
• A participant workbook and eight-pillar framework for teaching mindfulness in an accessible and comprehensive way
• Lifetime updates, a marketing kit, and customizable materials for clinical or educational use
• A flexible framework that can be seamlessly integrated into therapy or coaching settings

If you’re not ready for the full training but still want to explore mindfulness-based tools, you can also access a curated collection of 17 science-based mindfulness exercises to support clients in reducing stress and building present-moment awareness.

Whether you’re a therapist, coach, or someone using DBT independently, these resources can help reinforce skills outside of session and support long-term growth.

A Take-Home Message

DBT worksheets offer a structured yet flexible way to support growth in mindfulness, emotion regulation, distress tolerance, and interpersonal skills (Rizvi et al., 2024).

When used consistently and creatively, they empower clients to practice new behaviors, reflect on their experiences, and track progress over time.

Whether used in therapy or independently, worksheets become more than just paper tools; they become tools for insight and change. When paired with in-session DBT techniques, these worksheets can help individuals develop emotional resilience and healthier ways of navigating life’s challenges.

The key is using these tools flexibly, intentionally, and tailored to each client’s needs and learning style. With consistent use, DBT worksheets can become anchors in the therapeutic process, empowering individuals to build emotional resilience, self-awareness, and a life worth living.

We hope you enjoyed reading this article. Don’t forget to download our three Mindfulness Exercises for free.

ED: Updated April 2025