Pros and Cons (DBT)
A DBT worksheet for crisis urges: weigh the pros and cons of acting on the urge against the pros and cons of resisting it, before you decide.
About this tool
Pros and cons is a distress tolerance skill in dialectical behavior therapy, and the DBT version has a specific twist that makes it powerful for crisis urges. Instead of two columns, you fill in four: the pros and cons of acting on the urge, and the pros and cons of resisting it and tolerating the distress instead. Filling all four quadrants forces an honest look that a simple two-column list misses.
The reason this matters is that in the heat of a crisis, the short-term relief of acting on an urge looms huge while the long-term costs fade from view. Whether the urge is to use a substance, self-harm, quit, lash out, or escape, the mind in crisis mode tends to see only the immediate payoff. Writing out the cons of acting and the pros of resisting brings the longer view back into the room when you most need it.
This skill works best when you complete it ahead of time, while calm, for an urge you know tends to show up. Then, when the urge hits, you have your own reasoning ready to read rather than trying to think clearly through a flood of emotion. Many people keep their completed pros and cons saved on their phone for exactly that moment.
- Linehan MM. DBT Skills Training Manual. 2nd ed. Guilford Press; 2015.
- Linehan MM. DBT Skills Training Handouts and Worksheets. 2nd ed. Guilford Press; 2015.
Pros and Cons (DBT) FAQ
How is the DBT pros and cons different from a normal list?
It uses four quadrants instead of two: the pros and cons of acting on the urge, and the pros and cons of resisting it. Filling all four, including the pros of acting and cons of resisting, gives a more honest picture for crisis urges.
When should I use this skill?
When a strong urge tempts you toward something you might regret, such as substance use, self-harm, or an impulsive action. It is most effective when completed ahead of time and reviewed during the urge.
Why fill in the pros of acting on the urge?
Because being honest about the short-term payoff is what makes the exercise believable. Ignoring it would make the list feel false. Seeing it next to the long-term costs is what tips the balance toward a wiser choice.
Is my information saved?
No. Everything stays in your browser. Your entries are never uploaded or stored, and the PDF is generated on your own device.