DBT Worksheets
A free, clinician-reviewed library of dialectical behavior therapy worksheets, organized by the four DBT skill modules, that you can fill in here and download as a PDF.
About this tool
Dialectical behavior therapy (DBT) was developed by Marsha Linehan and has strong evidence for emotion dysregulation, self-harm, borderline personality disorder, and a growing range of other concerns. Its name captures its central balance: accepting yourself as you are while also working to change. DBT teaches concrete skills across four modules, and these worksheets are the practical tools for learning them.
The four modules build on each other. Mindfulness is the foundation, the skill of paying attention to the present without judgment. Distress tolerance gives you ways to survive a crisis without making it worse. Emotion regulation helps you understand, reduce the power of, and change painful emotions over time. Interpersonal effectiveness teaches you to ask for what you need, set boundaries, and protect relationships and self-respect.
Used regularly, these skills become a way of moving through hard moments rather than a set of techniques you remember only in therapy. The worksheets here let you practice between sessions, which is where most of the change in DBT actually happens.
All of our worksheets are free, run entirely in your browser, and produce a clean branded 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 Worksheets FAQ
What are DBT worksheets?
Structured exercises that teach the skills of dialectical behavior therapy across its four modules: mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness. They help you practice the skills between sessions.
What are the four DBT modules?
Mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness. Mindfulness is the foundation, and the other three address crises, painful emotions, and relationships.
Which DBT worksheet should I start with?
If you are often in crisis, start with distress tolerance and TIPP for fast relief. If relationships are the main struggle, start with DEAR MAN. A diary card helps you track which skills you use.
Are these a substitute for therapy?
They are helpful self-help tools and a strong complement to therapy, but not a replacement. DBT is most effective with a trained therapist, especially for severe emotion dysregulation or self-harm.