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DBT worksheet export
Pros & Cons of Changing Emotions
Weigh the benefits and costs of staying with an emotion as-is versus regulating it so you can choose the most effective path.
What this worksheet is for
Weigh the benefits and costs of staying with an emotion as-is versus regulating it so you can choose the most effective path.
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: pros cons changing emotions worksheet
Worksheet type: Support worksheet
How to practice it
Name the Emotion & Urge
Specify the emotion you are feeling, its intensity (0–10), and the action urge it creates.
Pros of Changing the Emotion
List short- and long-term benefits of regulating—more control, better relationships, aligned behavior.
Cons of Changing the Emotion
Note the effort, discomfort, or perceived losses involved in using skills.
Pros of Not Changing
Capture any payoff from keeping the emotion (e.g., motivation, protection, communication).
Cons of Not Changing
Record the costs of letting the emotion run unchecked—impulsive actions, burnout, damaged trust.
Real-world examples
Anger at a teammate
Emotion: anger (8/10). Pros of changing: stay professional, find solutions. Cons: takes time to cool down. Pros of not changing: express hurt. Cons: explode in meeting, damage collaboration. Decision: use TIP skills, set up calm conversation.
Sadness after rejection
Pros of changing: re-engage with friends, get things done. Cons: feels invalidating to move on too fast. Pros of not changing: honor the loss. Cons: risk isolating. Decision: allow sadness tonight, plan opposite action tomorrow.
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 grid for an emotion you faced today. Decide whether to regulate, ride it out, or blend strategies.
Reflect and write
What emotion/urge are you evaluating?
What are the strongest pros/cons of changing it?
What are the strongest pros/cons of staying with it?
What choice feels most effective right now?