DBT Worksheets & Activities
DBT skills practice you can run in real time. Based on Marsha Linehan’s DBT skills framework — examples, copy, and exercises are our own.
Circles of Control
Sort worries into what you can control, influence, or let go. The #1 anxiety management activity made interactive.
Worry Box
Write worries down, lock them in a box, and open it with your therapist. Externalizes anxiety into something containable.
Distress Tolerance Menu
A menu of DBT skills for surviving distress without making it worse — ACCEPTS, IMPROVE, and Self-Soothe. Pick the ones that fit you.
Urge Surfing
An urge is a wave — it builds, crests, and falls. A 3-minute timer with a rising-and-falling wave to ride it out without acting on it.
TIPP Skills
Four fast physiological resets for crisis-level emotion: cold temperature, intense exercise, paced breathing, paired muscle relaxation. Each runs on a timer.
Wise Mind
DBT framework: reasonable mind + emotion mind = wise mind. Map yours and find the part that already knows what to do.
Anger Thermometer
1–10 anger intensity scale with level-specific tools. The hotter it is, the bigger the tool — what works at a 3 will not work at an 8.
5-4-3-2-1 Grounding
Five things you see, four you feel, three you hear, two you smell, one you taste. A staircase out of a panic moment.
Window of Tolerance
Map your hyperarousal, regulated, and hypoarousal zones — and the cues that tell you which one you're in.
DEAR MAN Script Builder
Linehan's DEAR MAN — Describe, Express, Assert, Reinforce, Mindful, Appear confident, Negotiate. Build a script for a hard ask.
"I" Statement Translator
Turn "you always…" into "I feel ___ when ___" — a four-part script for hard conversations.
Passive · Aggressive · Assertive
Compare three communication modes side by side. Pick a moment, see how each would sound, and rewrite it assertively.
Boundary Cards
Six kinds of boundaries with example phrases for each. Keep the ones that fit you.
Feelings Thermometer
An interactive thermometer for rating distress intensity. Simple, visual, and intuitive.
Coping Skills Toolbox
Build a personalized toolbox of coping skills, rated by how much they help. Kids own their toolkit.