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.
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