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DBT worksheet export
Mindfulness of Current Emotions
Mindfulness of Current Emotions is a DBT practice for observing, naming, and allowing an emotion without judging it or immediately acting.
What this worksheet is for
Mindfulness of Current Emotions is a DBT practice for observing, naming, and allowing an emotion without judging it or immediately acting.
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: mindfulness of current emotions worksheet
Worksheet type: Secondary worksheet
How to practice it
Name & Locate
Identify the emotion, intensity, and where it lives in your body right now.
Allow & Observe
Notice sensations, thoughts, and urges as they rise and fall. Use nonjudgmental language (“I notice…”).
Ride the Wave
Visualize surfing the emotion—breathing, staying curious, letting it crest and recede. Avoid pushing away or clinging.
Avoid Opposite Reactions
Write down urges to block/escape. Choose to stay with the emotion safely unless action is required.
Let Go & Reflect
When intensity drops, note what helped and any insights gained.
Real-world examples
Example Practice
Emotion: anger 7, heat in chest. Observed thoughts: “They’re disrespecting me.” Rode wave with paced breathing, noticed intensity drop to 4 in 4 minutes. Insight: anger pointed to a boundary to address calmly later.
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 worksheet during two emotional waves this week. Compare how long each emotion lasted.
Reflect and write
What cues signal the emotion’s rise and fall?
What judgments did you release?
How did staying with the emotion change your urge?
What skill will you pair with mindfulness next time?