DBT Worksheets & Activities
These activities turn DBT skills practice into something you can run in real time. They follow Marsha Linehan’s DBT skills framework, and the 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.
ClinicalAnxiety management · Locus of control · ACT
Worry Box
Write worries down, lock them in a box, and open it with your therapist. Externalizes anxiety into something containable.
ClinicalAnxiety externalization · Containment · Distress tolerance
Wise Mind
DBT framework: reasonable mind + emotion mind = wise mind. Map yours and find the part that already knows what to do.
ClinicalDBT skills · Emotion regulation · Wise Mind state
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.
ClinicalAnxiety · Panic · Dissociation · Grounding
Feelings Thermometer
An interactive thermometer for rating distress intensity. Simple, visual, and intuitive.
ClinicalDistress rating · Emotion regulation · SUDS scaling