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DBT worksheet export
Interpersonal Myths
Challenge beliefs that sabotage effective communication—replace myths with balanced truths and new behaviors.
What this worksheet is for
Challenge beliefs that sabotage effective communication—replace myths with balanced truths and new behaviors.
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 myths worksheet
Worksheet type: Support worksheet
How to practice it
Identify the Myth
Write the belief that gets in your way (e.g., “If I say no, they’ll leave,” “Emotions make me weak”).
Evidence For & Against
List situations that seem to support the myth, then list experiences that contradict it.
Balanced Truth
Craft an accurate statement that honors both your needs and the relationship.
New Skillful Action
Choose a behavior (DEAR MAN, GIVE, FAST, mindfulness) that reinforces the new belief.
Real-world examples
Myth: Asking for help is selfish
Evidence For: One friend reacted badly. Evidence Against: Many people were glad to assist. Truth: “People can choose to help; asking is respectful when I’m clear.” Action: Use DEAR MAN with a coworker this week.
Myth: Setting boundaries ruins relationships
Evidence For: One partner got defensive. Evidence Against: Other relationships improved with clarity. Truth: “Boundaries create safer connections over time.” Action: Practice FAST while saying no to extra work tonight.
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 the table for three myths you notice most often. Revisit after trying the new action.
Reflect and write
Which myth shows up strongest under stress?
What real-world evidence weakens it?
What truth supports both you and the relationship?
What DBT skill will you use to prove the new belief?