DBT Skills Library
A free, clinician-reviewed collection of dialectical behavior therapy skills you can read, work through, and download as a PDF.
About this tool
Dialectical behavior therapy (DBT) was developed by Marsha Linehan to help people who feel emotions intensely and struggle to manage them. It pairs change-focused tools from cognitive behavioral therapy with acceptance practices drawn from mindfulness, which is the dialectic at the heart of the approach: accepting yourself as you are while also working to change what is not working.
DBT organizes its skills into four modules. Mindfulness is the foundation and runs through everything else. Distress tolerance helps you survive a crisis without making it worse. Emotion regulation helps you understand emotions and reduce vulnerability to painful ones. Interpersonal effectiveness helps you ask for what you need and say no while keeping your relationships and self-respect intact.
The worksheets and reference cards here teach the practical skills from those modules. They are most useful when you learn them while calm and rehearse them, so they are available when distress is high. Many people keep the distress tolerance cards saved on their phone for exactly that reason.
All of these tools are free, run entirely in your browser, and produce a clean PDF. Nothing you write is stored or sent anywhere.
- Linehan MM. DBT Skills Training Manual. 2nd ed. Guilford Press; 2015.
- Linehan MM. DBT Skills Training Handouts and Worksheets. 2nd ed. Guilford Press; 2015.
DBT Skills Library FAQ
What is DBT?
Dialectical behavior therapy is an evidence-based approach developed by Marsha Linehan that teaches concrete skills for tolerating distress, regulating emotions, staying mindful, and handling relationships. It combines acceptance with change.
Which DBT skill should I start with?
Start with wise mind to learn the core idea, then practice TIPP and ACCEPTS so you have crisis skills ready. Add emotion regulation skills like check the facts and opposite action as you go.
Can I learn DBT skills on my own?
You can practice individual skills from worksheets like these, and many people find them helpful. Full DBT is usually delivered by a trained therapist, often in a group plus individual format, especially for more severe difficulties.