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DBT worksheet export
Myths About Emotions
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.
What this worksheet is for
Challenge common myths about emotions and replace them with balanced truths that support effective regulation.
How to use it
- Read the full skill once before writing.
- Use the examples below to spot where it fits real life.
- Complete the reflection page using the answers you already typed or by writing directly on the PDF.
At a glance
Primary topic: emotion myths dbt worksheet
Worksheet type: Secondary worksheet
How to practice it
Identify the Myth
Write down a belief that keeps you stuck (e.g., “If I let myself feel, I’ll lose control,” “Good people don’t get angry”).
Evidence For and Against
Note any experiences that seem to support the myth, then list evidence that contradicts it.
Balanced Truth
Craft an accurate statement that acknowledges reality and supports healthy regulation.
New Actions
Plan behaviors that reinforce the truth (e.g., practicing emotion naming, assertive anger).
Real-world examples
Myth: Strong emotions are dangerous
Evidence For: panic attack felt scary. Evidence Against: breathing skills lowered intensity; anger helped me set a boundary. Truth: “Emotions can be intense, but I can ride them out with skills.” Action: practice mindfulness of current emotion.
Myth: Showing sadness makes me weak
Evidence For: one friend dismissed me. Against: others offered support; vulnerability deepened relationships. Truth: “Sharing sadness with trusted people builds connection.” Action: reach out when feeling low.
Before you write
Pick one situation you are actually likely to face this week. The activity page works best when you complete it for a real moment instead of a hypothetical one.
Worksheet activity
Practice Activity
List three emotion myths you carry. Replace each with a balanced truth and plan reinforcing actions.
Reflect and write
What myths about emotions show up most often for you?
What objective evidence challenges each myth?
What truth supports your goals and wellbeing?
What behaviors will reinforce the new belief?