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DBT worksheet export
Factors Affecting 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.
What this worksheet is for
Analyze what boosts or reduces your effectiveness—emotions, thoughts, others’ behaviors, and environmental limits.
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: interpersonal effectiveness factors worksheet
Worksheet type: Secondary worksheet
How to practice it
Emotions & Body State
Note feelings, urges, and physiological cues that make you more/less effective (anger, shame, exhaustion).
Thoughts & Myths
Capture beliefs or assumptions that help or hinder you (confident self-talk vs. “They’ll hate me”).
Others’ Behavior
Describe how the other person’s style, tone, power, or reliability changes your effectiveness.
Environment & Timing
Identify situational constraints—time pressure, public setting, competing priorities.
Skill Adjustments
Plan which DBT skills (DEAR MAN, GIVE, FAST, mindfulness, TIP) offset the risks and amplify strengths.
Real-world examples
Example Analysis
Emotions: anxiety spikes in large meetings. Thoughts: “They’ll dismiss me.” Others: manager interrupts. Environment: short agenda. Adjustments: TIP before meeting, prepare bullet DEAR MAN, ask for agenda time via email.
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
Complete this assessment before a high-stakes interaction. Afterward, note what factors mattered most.
Reflect and write
Which emotion or body cue predicts losing effectiveness?
What thought or myth do you need to reframe?
How does the other person’s behavior influence your approach?
What environmental tweak or skill will help you stay effective?