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Emotion Regulation

Emotion Regulation Problem Solving

Problem Solving is for emotions that fit the facts—when something is actually wrong and you can take steps to change it.

What this worksheet is for

Problem Solving is for emotions that fit the facts—when something is actually wrong and you can take steps to change it.

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 problem solving worksheet

Worksheet type: Support worksheet

How to practice it

Define the problem clearly

State what’s happening and what you want instead. Be specific: who is involved, what isn’t working, deadlines.

Brainstorm solutions

List all options—even imperfect ones—without judging. Include asking for support, renegotiating expectations, or using other DBT skills.

Evaluate and choose

Assess feasibility, pros/cons, and alignment with your values. Pick one or two to try first.

Act and review

Implement the plan, then check the results. Adjust or try the next option if needed.

Real-world examples

You’re overwhelmed by class deadlines. You list all tasks, meet with a professor, build a calendar, and ask classmates for notes. Stress drops because the plan is realistic.

Roommate conflicts keep escalating. You brainstorm boundaries, schedule a calm conversation, propose chore swaps, and agree on weekly check-ins.

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

Pick a current stressor that fits the facts. Move through the problem-solving steps and choose one action to take this week.

Reflect and write

What exactly is the problem? What outcome do you want?

List at least three possible solutions.

Which option feels most doable right now? Why?

What is your next concrete step and when will you do it?

WithMarsha

DBT worksheet export

Emotion Regulation

Emotion Regulation Problem Solving

Problem Solving is for emotions that fit the facts—when something is actually wrong and you can take steps to change it.

What this worksheet is for

Problem Solving is for emotions that fit the facts—when something is actually wrong and you can take steps to change it.

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 problem solving worksheet

Worksheet type: Support worksheet

How to practice it

Define the problem clearly

State what’s happening and what you want instead. Be specific: who is involved, what isn’t working, deadlines.

Brainstorm solutions

List all options—even imperfect ones—without judging. Include asking for support, renegotiating expectations, or using other DBT skills.

Evaluate and choose

Assess feasibility, pros/cons, and alignment with your values. Pick one or two to try first.

Act and review

Implement the plan, then check the results. Adjust or try the next option if needed.

Real-world examples

You’re overwhelmed by class deadlines. You list all tasks, meet with a professor, build a calendar, and ask classmates for notes. Stress drops because the plan is realistic.

Roommate conflicts keep escalating. You brainstorm boundaries, schedule a calm conversation, propose chore swaps, and agree on weekly check-ins.

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

Pick a current stressor that fits the facts. Move through the problem-solving steps and choose one action to take this week.

Reflect and write

What exactly is the problem? What outcome do you want?

List at least three possible solutions.

Which option feels most doable right now? Why?

What is your next concrete step and when will you do it?