Start with the highest-leverage DBT worksheets for crisis skills, emotional regulation, mindfulness, and hard conversations. Then dive deeper into the extended practice library when you need more structure.
Start Here
These are the most strategic worksheets in the library right now. They align with the strongest search intent, support between-session practice, and connect directly to the skills people use most often in WithMarsha.
The ACCEPTS worksheet helps you use healthy distraction on purpose so intense emotions have time to come down before you solve the real problem.
Best for: Short-term crisis survival when problem-solving too early would only escalate the moment.
View worksheetThe Check the Facts worksheet helps you test whether your emotional reaction fits the full situation before you act on it.
Best for: Moments when anxiety, shame, anger, or fear may be fueled by assumptions rather than the clearest read of the facts.
View worksheetThe DEAR MAN worksheet helps you ask for what you need clearly, stay regulated, and protect the relationship while advocating for yourself.
Best for: Boundary-setting, repair conversations, and requests that usually trigger people-pleasing or shutdown.
View worksheetThe FAST worksheet helps you protect self-respect in conversations by staying fair, avoiding over-apologies, sticking to values, and telling the truth.
Best for: People-pleasing patterns, guilt-heavy requests, and conversations where you tend to abandon your own boundaries.
View worksheetThe GIVE worksheet helps you preserve connection during hard conversations by staying gentle, interested, validating, and easy in your tone.
Best for: Repair talks, emotionally loaded conversations, and moments when staying connected matters as much as getting your point across.
View worksheetThe Observe worksheet helps you notice sensations, emotions, and thoughts without getting hooked, which makes it easier to respond instead of react.
Best for: Starting mindfulness practice or grounding before you move into a more active DBT skill.
View worksheetThe One-Mindfully worksheet helps you focus on one task, one sensation, or one conversation at a time so attention stops scattering everywhere.
Best for: Stress, distraction, multitasking fatigue, and anyone who needs a concrete mindfulness drill that fits everyday life.
View worksheetThe Opposite Action worksheet helps you identify when an emotion does not fit the facts and choose a behavior that moves you in the opposite, healthier direction.
Best for: Avoidance, shame spirals, fear loops, and anger-driven urges that keep reinforcing the same outcome.
View worksheetThe Radical Acceptance worksheet helps you stop fighting reality so you can reduce suffering and choose your next response more effectively.
Best for: Situations you cannot change right now, including grief, uncertainty, and ongoing stressors.
View worksheetThe Self-Soothe worksheet helps you build a 5-senses toolkit so you can calm your nervous system without making the situation worse.
Best for: Low-energy distress, overwhelm, or shutdown states where you need relief without intense activation.
View worksheetThe STOP worksheet helps you interrupt impulsive reactions by pausing, stepping back, observing, and proceeding mindfully before you act.
Best for: Moments when emotions spike fast and you need a simple sequence to slow down before reacting.
View worksheetThe TIPP worksheet helps you lower emotional intensity fast with temperature, intense exercise, paced breathing, and paired muscle relaxation.
Best for: High-arousal moments when you need your body to settle before any reflective skill will work.
View worksheetThe Wise Mind worksheet helps you balance emotion mind and reasonable mind so your next step reflects both feelings and facts.
Best for: Decision points where you feel torn between acting on emotion and overthinking your way out of action.
View worksheetDeepen The Practice
These worksheets are still indexable and useful, but they work best as follow-on practice after the core skills above. Use them to extend reflection, build habits, and personalize daily DBT work.
Emotion Regulation
This behavioral chain analysis worksheet helps you map a problem behavior from vulnerability factors through consequences and repair steps.
Mindfulness
Describe puts words to what you observe—labeling sensations, thoughts, and actions objectively so you stay grounded in facts instead of judgments.
Emotion Regulation
The emotion diary worksheet helps you track triggers, interpretations, body cues, urges, and outcomes so patterns become easier to catch early.
Interpersonal Effectiveness
This worksheet helps you weigh your goals, the relationship, and self-respect so you can choose the right DBT skill before a hard conversation.
Emotion Regulation
Observe an emotion in real time—name it, allow it, ride the wave, and let it pass without judgment.
Mindfulness
This weekly mindfulness review helps you track what pulled you out of the present, which practices actually helped, and what to repeat next week.
Emotion Regulation
The emotion myths worksheet helps you challenge common beliefs that make feelings harder to handle, such as the idea that emotions are weak, dangerous, or always facts.
Mindfulness
The Non-Judgmentally worksheet helps you notice labels, assumptions, and self-criticism so you can return to describing the moment more clearly.
Mindfulness
Participate invites you to throw yourself into the present activity wholeheartedly—losing self-consciousness and letting wise mind guide the next step.
Emotion Regulation
Use this checklist to monitor physical self-care habits—illness, eating, substances, sleep, and exercise—each day.
Distress Tolerance
Pros & Cons helps you slow an urge by weighing what happens if you act vs. if you ride it out—both short-term and long-term.
Distress Tolerance
Audit how you relate to a painful situation—spot resistance, choose acceptance strategies, and track what helps you stay willing.
Interpersonal Effectiveness
Use 0–10 scales to decide how firmly to ask—or how strongly to say no—based on priorities, relationship, and consequences.
Distress Tolerance
The Turning the Mind worksheet helps you practice recommitting to acceptance each time your mind slides back into fighting reality.
Interpersonal Effectiveness
The validation practice worksheet helps you respond in ways that show understanding without agreeing with every detail or losing your own point of view.
Distress Tolerance
Spot where willfulness is keeping you stuck and sketch the willing attitudes and actions that move you back into effective behavior.
The extended library keeps every worksheet available, including lower-prominence support pages that are most useful when linked from a specific skill, therapy homework plan, or in-app coaching flow.
Track how you Accumulate positives, Build mastery, and Cope ahead each day to strengthen emotional resilience.
View skillThe ACCEPTS worksheet helps you use healthy distraction on purpose so intense emotions have time to come down before you solve the real problem.
View skillThis behavioral chain analysis worksheet helps you map a problem behavior from vulnerability factors through consequences and repair steps.
View skillCreate a rehearsal plan for upcoming challenges—practice skills in advance and schedule mastery experiences.
View skillThe Check the Facts worksheet helps you test whether your emotional reaction fits the full situation before you act on it.
View skillIdentify whether your priority is the objective, the relationship, or self-respect before you enter a conversation.
View skillAssemble a runbook that combines STOP, TIPP, distraction, and self-soothing so you know exactly what to do when a crisis hits.
View skillTrack how your daily actions align with your values—note successes, misses, and next steps.
View skillThe DEAR MAN worksheet helps you ask for what you need clearly, stay regulated, and protect the relationship while advocating for yourself.
View skillDescribe puts words to what you observe—labeling sensations, thoughts, and actions objectively so you stay grounded in facts instead of judgments.
View skillEffectively asks: what works right now? It keeps you focused on goals, wise mind, and practical steps instead of being right or clinging to shoulds.
View skillUse this streamlined form to capture the essentials of an emotion when you’re short on time.
View skillThe emotion diary worksheet helps you track triggers, interpretations, body cues, urges, and outcomes so patterns become easier to catch early.
View skillA filled-in emotion diary entry showing how to track events, thoughts, emotions, urges, actions, and after-effects.
View skillSee a worked example of analyzing an emotion’s functions—use it as a model when you complete your own worksheet.
View skillEmotion Regulation skills help you understand and influence emotions—so you can reduce vulnerability, change emotions that don’t fit the facts, and experience more balanced moods.
View skillProblem Solving is for emotions that fit the facts—when something is actually wrong and you can take steps to change it.
View skillWhen skills aren’t working, diagnose the breakdown—vulnerability, skill choice, intensity, follow-through—and decide next steps.
View skillApply mindfulness skills to everyday activities—plan the task, choose a What/How skill focus, and reflect on the impact.
View skillThis worksheet helps you weigh your goals, the relationship, and self-respect so you can choose the right DBT skill before a hard conversation.
View skillThe FAST worksheet helps you protect self-respect in conversations by staying fair, avoiding over-apologies, sticking to values, and telling the truth.
View skillThe GIVE worksheet helps you preserve connection during hard conversations by staying gentle, interested, validating, and easy in your tone.
View skillIMPROVE the Moment helps you soften emotional pain by layering soothing imagery, meaning, and actions when you can’t change the stressor.
View skillBlend DEAR MAN, GIVE, FAST, and problem-solving steps to resolve conflicts while protecting relationships and self-respect.
View skillChallenge beliefs that sabotage effective communication—replace myths with balanced truths and new behaviors.
View skillStrengthen attentional control by tracking distractions, labeling them, and gently returning to your anchor.
View skillObserve an emotion in real time—name it, allow it, ride the wave, and let it pass without judgment.
View skillPractice mindfulness of a single thought—watch it arise, stay curious, and let it pass without getting hooked.
View skillTrack your daily mindfulness practice, what you noticed, and how it influenced emotion, urges, or effectiveness.
View skillThis weekly mindfulness review helps you track what pulled you out of the present, which practices actually helped, and what to repeat next week.
View skillThe emotion myths worksheet helps you challenge common beliefs that make feelings harder to handle, such as the idea that emotions are weak, dangerous, or always facts.
View skillTrack your imagery rehearsal or exposure protocol for trauma-related nightmares—monitor setup, rehearsal quality, and outcomes.
View skillThe Non-Judgmentally worksheet helps you notice labels, assumptions, and self-criticism so you can return to describing the moment more clearly.
View skillThe Observe worksheet helps you notice sensations, emotions, and thoughts without getting hooked, which makes it easier to respond instead of react.
View skillBreak an emotion into prompting events, interpretations, sensations, expressions, urges, and after-effects to understand it fully.
View skillThe One-Mindfully worksheet helps you focus on one task, one sensation, or one conversation at a time so attention stops scattering everywhere.
View skillThe Opposite Action worksheet helps you identify when an emotion does not fit the facts and choose a behavior that moves you in the opposite, healthier direction.
View skillTrack real-life opposite action reps—identify the emotion, plan the opposite behavior, rehearse, and record outcomes.
View skillParticipate invites you to throw yourself into the present activity wholeheartedly—losing self-consciousness and letting wise mind guide the next step.
View skillLog daily pleasant activities, rating joy and noting which experiences boost positive emotion.
View skillUse this checklist to monitor physical self-care habits—illness, eating, substances, sleep, and exercise—each day.
View skillPros & Cons helps you slow an urge by weighing what happens if you act vs. if you ride it out—both short-term and long-term.
View skillWeigh the benefits and costs of staying with an emotion as-is versus regulating it so you can choose the most effective path.
View skillThe Radical Acceptance worksheet helps you stop fighting reality so you can reduce suffering and choose your next response more effectively.
View skillAudit how you relate to a painful situation—spot resistance, choose acceptance strategies, and track what helps you stay willing.
View skillStrengthen emotional resilience by caring for your body (PLEASE) and scheduling mastery-building activities.
View skillUse 0–10 scales to decide how firmly to ask—or how strongly to say no—based on priorities, relationship, and consequences.
View skillThe Self-Soothe worksheet helps you build a 5-senses toolkit so you can calm your nervous system without making the situation worse.
View skillEvaluate daily sleep habits—environment, timing, routines—and plan adjustments that improve rest.
View skillThe STOP worksheet helps you interrupt impulsive reactions by pausing, stepping back, observing, and proceeding mindfully before you act.
View skillThe TIPP worksheet helps you lower emotional intensity fast with temperature, intense exercise, paced breathing, and paired muscle relaxation.
View skillThe Turning the Mind worksheet helps you practice recommitting to acceptance each time your mind slides back into fighting reality.
View skillThe validation practice worksheet helps you respond in ways that show understanding without agreeing with every detail or losing your own point of view.
View skillUse this structured form to turn a value into a SMART goal with clear metrics, supports, and review checkpoints.
View skillMap your core values to specific goals and measurable action steps so emotions align with what matters most.
View skillReview how you applied the What skills—Observe, Describe, Participate—and the How skills—Non-judgmentally, One-mindfully, Effectively—in a specific moment.
View skillIdentify the function your emotion is serving—information, motivation, communication, or behavior control—so you can respond wisely.
View skillSpot where willfulness is keeping you stuck and sketch the willing attitudes and actions that move you back into effective behavior.
View skillThe Wise Mind worksheet helps you balance emotion mind and reasonable mind so your next step reflects both feelings and facts.
View skillPractice entering Wise Mind through breath, imagery, and wise mind cues so you can access balanced intuition on demand.
View skillDifferentiate Emotion Mind, Reasonable Mind, and Wise Mind in a recent situation so you can shift toward wise action.
View skillWithMarsha walks you and your clients through DBT skills step-by-step, keeps daily diary cards, and offers real-time AI support.
Want help choosing the right format first? Compare DBT apps vs worksheets or see what makes the best DBT app worth installing.
Download the app