Each worksheet includes step-by-step guidance, modern examples, and reflection prompts. Pair them with WithMarsha’s AI coach for daily practice.
Track how you Accumulate positives, Build mastery, and Cope ahead each day to strengthen emotional resilience.
View skillDistress ToleranceACCEPTS offers seven healthy distractions for when you can’t solve the crisis – so you can ride it out without making it worse.
View skillEmotion RegulationBehavioral chain analysis helps you slow down a problem behavior, spot each link that led there, and plan specific repairs and prevention steps.
View skillEmotion RegulationCreate a rehearsal plan for upcoming challenges—practice skills in advance and schedule mastery experiences.
View skillEmotion RegulationCheck the Facts helps you test whether an emotional reaction fits the facts—or whether your thoughts are amplifying the threat.
View skillInterpersonal EffectivenessIdentify whether your priority is the objective, the relationship, or self-respect before you enter a conversation.
View skillDistress ToleranceAssemble a runbook that combines STOP, TIPP, distraction, and self-soothing so you know exactly what to do when a crisis hits.
View skillEmotion RegulationTrack how your daily actions align with your values—note successes, misses, and next steps.
View skillInterpersonal EffectivenessUse the DEAR MAN Builder to script requests or boundaries—balancing objective, relationship, and self-respect goals.
View skillMindfulnessDescribe puts words to what you observe—labeling sensations, thoughts, and actions objectively so you stay grounded in facts instead of judgments.
View skillMindfulnessEffectively 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 skillEmotion RegulationUse this streamlined form to capture the essentials of an emotion when you’re short on time.
View skillEmotion RegulationLog daily emotions—track prompting events, interpretations, sensations, urges, actions, and after-effects to spot patterns.
View skillEmotion RegulationA filled-in emotion diary entry showing how to track events, thoughts, emotions, urges, actions, and after-effects.
View skillEmotion RegulationSee a worked example of analyzing an emotion’s functions—use it as a model when you complete your own worksheet.
View skillEmotion RegulationEmotion 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 skillEmotion RegulationProblem Solving is for emotions that fit the facts—when something is actually wrong and you can take steps to change it.
View skillEmotion RegulationWhen skills aren’t working, diagnose the breakdown—vulnerability, skill choice, intensity, follow-through—and decide next steps.
View skillMindfulnessApply mindfulness skills to everyday activities—plan the task, choose a What/How skill focus, and reflect on the impact.
View skillInterpersonal EffectivenessAnalyze what boosts or reduces your effectiveness—emotions, thoughts, others’ behaviors, and environmental limits.
View skillInterpersonal EffectivenessUse the FAST Skills Log to plan and review interactions where self-respect is the priority—Fair, (appropriate) Apologies, Stick to values, Truthful.
View skillInterpersonal EffectivenessLog how you use GIVE—Gentle, Interested, Validate, Easy manner—to strengthen relationships when connection is the priority.
View skillDistress ToleranceIMPROVE the Moment helps you soften emotional pain by layering soothing imagery, meaning, and actions when you can’t change the stressor.
View skillInterpersonal EffectivenessBlend DEAR MAN, GIVE, FAST, and problem-solving steps to resolve conflicts while protecting relationships and self-respect.
View skillInterpersonal EffectivenessChallenge beliefs that sabotage effective communication—replace myths with balanced truths and new behaviors.
View skillMindfulnessStrengthen attentional control by tracking distractions, labeling them, and gently returning to your anchor.
View skillEmotion RegulationObserve an emotion in real time—name it, allow it, ride the wave, and let it pass without judgment.
View skillMindfulnessPractice mindfulness of a single thought—watch it arise, stay curious, and let it pass without getting hooked.
View skillMindfulnessTrack your daily mindfulness practice, what you noticed, and how it influenced emotion, urges, or effectiveness.
View skillMindfulnessReview a full week of mindfulness practice—identify patterns, celebrate wins, and target your next growth edge.
View skillEmotion RegulationChallenge common myths about emotions and replace them with balanced truths that support effective regulation.
View skillEmotion RegulationTrack your imagery rehearsal or exposure protocol for trauma-related nightmares—monitor setup, rehearsal quality, and outcomes.
View skillMindfulnessNon-judgmentally means noticing experiences without labeling them good or bad—sticking to the facts so you can respond wisely.
View skillMindfulnessObserve invites you to notice what is happening inside and around you without getting hooked—simply take in the experience with your five senses and inner awareness.
View skillEmotion RegulationBreak an emotion into prompting events, interpretations, sensations, expressions, urges, and after-effects to understand it fully.
View skillMindfulnessOne-Mindfully means doing one thing at a time with full attention—letting go of multitasking so you can stay present and effective.
View skillEmotion RegulationOpposite Action helps you shift emotions that don’t fit the facts by acting opposite to the urge the emotion gives you.
View skillEmotion RegulationTrack real-life opposite action reps—identify the emotion, plan the opposite behavior, rehearse, and record outcomes.
View skillMindfulnessParticipate invites you to throw yourself into the present activity wholeheartedly—losing self-consciousness and letting wise mind guide the next step.
View skillEmotion RegulationLog daily pleasant activities, rating joy and noting which experiences boost positive emotion.
View skillEmotion RegulationUse this checklist to monitor physical self-care habits—illness, eating, substances, sleep, and exercise—each day.
View skillDistress TolerancePros & 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 skillEmotion RegulationWeigh the benefits and costs of staying with an emotion as-is versus regulating it so you can choose the most effective path.
View skillDistress ToleranceRadical Acceptance is the practice of acknowledging reality exactly as it is—because fighting what already happened amplifies suffering.
View skillDistress ToleranceAudit how you relate to a painful situation—spot resistance, choose acceptance strategies, and track what helps you stay willing.
View skillEmotion RegulationStrengthen emotional resilience by caring for your body (PLEASE) and scheduling mastery-building activities.
View skillInterpersonal EffectivenessUse 0–10 scales to decide how firmly to ask—or how strongly to say no—based on priorities, relationship, and consequences.
View skillDistress ToleranceSelf-Soothe taps into sight, sound, smell, taste, and touch to dial down distress. Build a sensory kit that comforts you fast.
View skillEmotion RegulationEvaluate daily sleep habits—environment, timing, routines—and plan adjustments that improve rest.
View skillDistress ToleranceSTOP is your emergency brake when emotions spike. It creates space between an urge and what you do next so you can respond, not react.
View skillDistress ToleranceTIPP is your rapid-response toolkit for high arousal. Change your body chemistry first so your mind can catch up.
View skillDistress ToleranceTrack each moment you consciously turn toward acceptance instead of fighting reality—especially when the urge to resist keeps resurfacing.
View skillInterpersonal EffectivenessPractice the six levels of validation in a real scenario—observe, reflect, read minds, understand in context, normalize, and show equality.
View skillEmotion RegulationUse this structured form to turn a value into a SMART goal with clear metrics, supports, and review checkpoints.
View skillEmotion RegulationMap your core values to specific goals and measurable action steps so emotions align with what matters most.
View skillMindfulnessReview how you applied the What skills—Observe, Describe, Participate—and the How skills—Non-judgmentally, One-mindfully, Effectively—in a specific moment.
View skillEmotion RegulationIdentify the function your emotion is serving—information, motivation, communication, or behavior control—so you can respond wisely.
View skillDistress ToleranceSpot where willfulness is keeping you stuck and sketch the willing attitudes and actions that move you back into effective behavior.
View skillMindfulnessWise Mind sits at the overlap of Emotion Mind and Reasonable Mind. It’s the calm inner voice that integrates logic and feeling.
View skillMindfulnessPractice entering Wise Mind through breath, imagery, and wise mind cues so you can access balanced intuition on demand.
View skillMindfulnessDifferentiate 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.
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