DBT SKILLS

This is a self-guided workbook aimed to take you through skills based on three
areas: mindfulness, distress tolerance, emotional regulation and sensory
needs. The chapters can be read in any order and you are welcome to skip any
skills if you like. There is a strong focus on choice, always choice. In addition,
interpersonal effectiveness has intentionally been left out, and there's now
parts addressing sensory needs and managing meltdowns.

Skills to help you ground yourself, create

MINDFULNESS
awareness & focus on the present.

DISTRESS Skills and tools to help you manage

TOLERANCE moments of distress, overwhelm and
overload.

EMOTIONAL Skills to help you understand, manage

REGULATION and respond to your emotions.

So, how can you determine what skill you should use?
I've created a little guide to help you choose a skill that matches the intensity of
your emotion. Remember, everyone is different so this is only a suggestion!

EMOTIONAL INTENSITY SKILLS TO TRY

1-2 Mindfulness

3-6 Emotional Regulation

Distress Tolerance

2
 REGULAR SELF-CARE
In this space, you can list the things you can do on a regular basis to meet your self-care
needs. Everyone is different so you might even find that you need to practice self-care
more in one area than another.

PHYSICAL EMOTIONAL

SOCIAL SENSORY

5
Dialectical
BEHAVIOR THERAPY

Mindfulness

Distress Tolerance

Emotional Regulation

Interpersonal
Effectiveness
Dialectical
THINKING OPPOSITE CAN
CO-EXIST

I'm doing my best I can try harder!

I'm capable I need support

I'm angry I can be respectful

I disagree with you I understand you

 ACCEPTANCE
MINDSET

I can't handle this! I will Survive this.

I can't predict
What if i fail?
future.
 LOVING
KINDNESS
MEDITATION
Sit quietly and relax while breathing
deeply. Keeping your eyes closed, think
of person close to you who loves you
very much. It could be someone from
the past or the present.
 EMOTION AS A
WAVE

Say to yourself "I am anxious" or "i am

feeling ____________". Imagine those
feelings like waves in the ocean. You
can't stop a strong wave from coming
towards you.Don't try to get rid of the
emotion or push it away. Don't block or
supress it. Alternatively, don't hold onto
it or amplify it. Instead, ride the wave of
emotion.
 Emotional
Regulation
VITALS to Success
V Validate Yourself

I Imagine Success

T Take Small Steps

A Applaud yourself

L Lighten the load

S Sweeten the pot

 Emotional
Regulation
ABC of DBT
A Accumulate
positive
experiences

B Build Mastery

C Cope ahead of time

 Emotional
Regulation
PLEASE
P Treat Physical Illness

L See Doctor take Med

E Eating Balanced

A Avoid Mood Altering

S Sleep Balanced

E Exercise
 DISTRESS TOLERANCE SKILL

PROS & CONS

Use DBT pros and cons any time you have to
decide between two or more options
In DBT, you consider the pros and cons of one
options, as well as the pros and cons of another
options. Or the pros and cons of acting on a
behavior, and the pros and cons of not acting on
that behavior. For example a DBT pros and cons
on procrastinating:

PROS CONS
1. Don't have to work 1. Will regret it
ACTIONS
TAKING

or study. later.
NON-

2. Can ignore my 2. Future Stress.

problems. 3. Not making
3. Can do whatever I progress, not
want. feeling good
4. Instant gratification. 4. Guilt and self
criticism.
1. I will proud of my
ACTIONS
TAKING

1. It is not fun.
self. 2. I will feel anxious.
2. I will be able to 3. I will feel
relax. stressed.
3. I will meet my goal. 4. It is hard.
4. No future panic.
DISTRESS TOLERANCE SKILL
CHANGE YOUR BODY CHEMISTRY AND CALM
DOWN IN EXTREEM DISTRESS.

TIPP
T Tip the temperature Holding your breath put
your face in bowl of cold water, or hold a cold
pack on your eyes and cheeks. Hold for 30 sec
Keep water above 50 F.

I Intense Exercise: Engage in intense exercise, if

only for a short while.

P
Paced Breathing: Breath deeply into your belly.
Slow your pace of inhaling and exhaling way
down breath out more slowly than you breath
in.

P
Paired Muscle Relaxation: While breathing into
your belly, deeply tense your body muscle.
Notice the tension in your body. While
breathing out, let go of the tension notice the
difference in your body.
DISTRESS TOLERANCE SKILL
HELPS YOU TO MAKE IT THROUGH A CRISIS
SITUATION.

STOP
S Stop: Freeze don't move a muscle! Don't just
react. Your emotion may try to make you act
without thinking. Stay in control.

T Take a Step back: Take a break. Let go. Take a

deep breath.

O
Observe: Notice what is going on inside and
outside you. What is situation? What are your
thoughts and feelings?

P
Proceed Mindfully: Use wise mind to proceed
with awareness. Consider your goals your
thoughts and feelings, the situation, and other
people thoughts and feelings.
DISTRESS TOLERANCE SKILL
HELPS TO MAKE THE SITUATION EASIER TO
DEAL WITH WHEN YOU CAN'T ESCAPE.

IMPROVE
I Imagery: visualize a relaxing place.

M Meaning: Make meaning from the difficult

situation.

P
Prayer: Pray for something greater, and ask
strength to bear the pain.

R Relaxation: Do a relaxing activity.

O One thing in the moment: Focus your entire

attention on just what you are doing right now.

V Vacation: Take a brief mental vacation.

E Encouragement: Remind yourself "I can Stand

it".
DBT Cheat Sheet
MINDFULNESS

Emotional Mind
Ruled by your
moods, feelings and
urges.
Dismissing facts and
logics
Reactive and
impulsive
DBT Cheat Sheet
MINDFULNESS

Wise Mind

Initiative thinking

Common sense

Balanced Wisdom
DBT Cheat Sheet
MINDFULNESS

Reasonable Mind
Rule by facts, reason
and logic
Dismissing values
and feelings
 DBT
MINDFULNESS SKILLS

DBT mindfulness skills is

focusing on the present
moment, observing without
judgment, relaxing and
noticing sign of distressing
emotions.
 DBT
MINDFULNESS SKILLS

Mindfulness is being in control

of your mind rather than
letting your mind be in control
you.
These explain what we do
when we are mindful.

MINDFULNESS
"WHAT"SKILLS

"Observe"
Notice the present moment,
without attaching words,
thoughts, or judgments to the
experience.
These explain what we do
when we are mindful.

MINDFULNESS
"WHAT"SKILLS

"Describe"
Attach words to your
experience.
These explain what we do
when we are mindful.

MINDFULNESS
"WHAT"SKILLS

"Participate"
Give your full attention to the
moment, experience it
completely without worry or
distraction.
 RADICAL ACCEPTANCE
WORKSHEETS
My boss gave me negative feedback on my
performance at work.

I feel frustrated and

angry

I release any judgment

towards my boss and
myself.

feelings of frustration
and anger.
 RADICAL ACCEPTANCE
WORKSHEETS
My best friend cancelled plans with me at the
last minute.

I feel disappointed and

hurt.

I want to confront my
friend and demand an
explanation.

It does define the value of

our friendship.
 INTERPERSONAL
EFFECTIVENESS WORSHEET
1. Scenario: Your best friend has been borrowing
money from you frequently without paying it
back. You need to discuss this issue with them.

DEAR MAN Role-play:

Describe the situation:

Express your feelings:

Assert your needs and wants:

Appear confident:

Negotiate:
 FAST Scenario Analysis
You and your partner have a disagreement about where to go
for dinner. Analyze how you might use the FAST skills to handle
the conflict:

Fair:

Avoid reaction:

Stick to your values:

Stick to your values:

 EMOTION REGULATION
WORSHEET
You are feeling overwhelmed and frustrated
because you were passed over for a promotion at
work. You complete the emotion regulation
worksheet:

Identifying emotions:

Trigger Thoughts:

Behaviors:
 Skills:

Plan of action:
Today is the first day of the
rest of my life and I will
take notice of the many
positive things this day has
to offer.
I feel my body has strength,
poise, and assurance.
I feel my body has strength,
poise, and assurance.
 I walk with
determination and
confidence.
I am strong physically,
mentally, and
emotionally.
 I live a healthy,
positive lifestyle.
People like me and I
like myself and I am
happy.
I can see how much
people like me and
how much I like
myself.
 I am loved and
supported by people
who are important to
me.
I love and care about
others and they know
this because I show it
to them.
I am a loving and
caring person.
 I sometimes enjoy
being with people and
feel good about my
interactions.
I see myself as beautiful
and intelligent and
confident and that is
how others see me.
I have friends who care
about me and I care
about them.
 I live by my own inner guidance
and can interrelate to those
around me without sacrificing my
own values, goals, and purposeful
direction.
I have a lot to be
proud of.
I am glad to be alive
I am in control of
my life.
I have personal
power.
I am centered and
well-balanced.
I have confidence
and poise.
I accept myself for
who I am and I like
myself.
I know that I am not perfect
and never will be, but I like
who I am.
I make wise choices to the
best of my ability.
 I enjoy the process of
learning and becoming all
that I want to be.
I am able to express my
emotions in a healthy,
positive way.
I have many options and
always make the best
decisions I can.
I have stability in my life
and in my self.
 I am willing to take the risks
necessary to be happy and live
the kind of life I have chosen for
myself.
 I am moving in a positive
direction towards my goals.
There is enough time in the day
to do all that I want to do.
 There is abundance in the
Universe and it is there to help
me and I can use it.
There is no limit to what I can do
today, to what I can be, to the
attitude I can possess.
There is no person, no thing, no
event or activity that can
destroy this day for me.
Every day is better than the
next.
My life has purpose
 DBT HOUSE
DBT HOUSE IS AN EXERCISE TO HELP US
RECOGNIZE OUR STRENGTH, GAIN COPING
SKILLS, STRENGTHEN OUR SUPPORT SYSTEM
AND IDENTIFY VALUES

LEVEL 4

LEVEL 3

LEVEL 2

LEVEL 1
 Putting thought
on trail

What is thought?

What Evidence proves What Evidence proves

that this is true that this is false

After reviewing what do you think of the original thought?

 Thought
rationalization
ink right
did i th aw
at ay
h ?
W

Were these thoughts distorted, why?

hat is really true

W
 General health
Do you worry about your health? What is your
relationship with your body?

Do you get regular physical activity or does exercise

like a chore?

What role does alcohol and drugs play in your life?

Consider any issues you have with food? What
struggles do you have with food?

How have you been sleeping? What could be

affecting your sleep?
Fact vs Opinion
What is Statement?

Why or wh n, Why or w
fact, yn pinio hy
ita ot
? a o no
Is it t
Is

?
 Affirm Myself
Write down your own personal affirmations
below. For ex: " I can do hard things".
 Task list
Write down you task s and organize them from
most important to least inportant

Order Task Due Date

10
 SELF-ESTEEM
journal
What did i do well today?

I enjoyed myself when i was ...

What is something nice that i can say about myself?

SELF-Love Practice

List 5 things that you like Why you appreciate

about yourself these things
Anger worksheet
In these circles below write
down things that make you
angry. The size of circle
represent how big of a
trigger it is for you
Letting Go-off Guilt
In the rectangle below are some statement to
help you let go off guilt. Write some
additional statement in the rectangle that
you find helpful

I CAN LET GO-OFF MY GUILT.

I FORGIVE MYSELF FOR THE THINGS THAT I HAVE
DONE WRONG.
I DON'T NEED TO FEEL GUILTY ABOUT THINGS THAT
I DIDN'T CAUSE.
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
_____________________________________________
Daily activity tracker
Date:____________

Enjoyment Importance
____________________________________________
Time Activity (0-5) (0-5)

____________________________________________
6-7 am

____________________________________________
7-8 am

____________________________________________
8-9 am

____________________________________________
9-10 am

____________________________________________
10-11 am

____________________________________________
11-12 am

____________________________________________
12-1 pm

_____________________________________________
1-2 pm

____________________________________________
2-3 pm

____________________________________________
3-4 pm

____________________________________________
4-5 pm

____________________________________________
5-6 pm

____________________________________________
6-7 pm

____________________________________________
7-8 pm
8pm-
____________________________________________
Bedtime
 Inner Critics vs inner
coach

Instead Of..... You could say

____________________________________________
I am stupid
____________________________________________
This has to be perfect
____________________________________________
I am not good enough
____________________________________________
This will never work
____________________________________________
____________________________________________
____________________________________________
____________________________________________
_____________________________________________
 Making choices

Choice you make

Option 1 Option 2

Short term effect Short term effect

Long term effect Long term effect

 reactions
What happened?

Feelings

Behavior
s
ght
hou
T
 Letting Go off
Anxious Thoughts
Draw or write these thoughts in the cloud and let them
go.
How Anxiety feels?
COLOR THE FEELING YOU FEELS:

Blurry ine ss
vision Dizzor Dry
ac he Mouth
Head

Sweaty in g or
c g
Body or Ra undin
Po eart
palm h
Rac ndin
Pou rt
ing g
hea
Fin gly
s

Trembling
ger

or
Tin

Voice
Self Care
Checklist
 Anxious Thought
Breakdown
FILABLE WORKSHEET

Negative thought Challenge It! Positive thought

ANXIETY SYMPTOMS
CHECKLIST
Whenever i feel
Anxious:

I feel butterflies in my stomach.

I feel nervous, worried and scared.
I have trouble breathing.
I feel dizzy or I feel like I am about to faint.
My chest or muscles felt tight.
I feel out of control.
I have thoughts of everything that could go wrong.
I feel running away or being by myself.
I can't talk or my voice trembles.
I start to sweat a lot.
My stomach or my head hurts.
I get really jumpy.
My hands or legs shake.
My heart beats really fast.
I get frustrated or annoyed easily.
My mouth gets dry.
Can't think clearly.
 Happy
Place
WHAT ARE YOUR HAAPPY PLACES?
WRITE IN THESE CIRCLE.
COPING SKILLS FOR ANXIETY
Un-Healthy
What are some unhealthy coping skills you can let go of?

Healthy
What are some healthy coping skills you can practice?

Relax Distract Movement Think

Grounding Creative Outlets Good Health Self-Care

Working Through Anxiety

What is the situation?

What might make me
feel anxious?

How have i handed it before?

My Anxiety Test
POSITIVE SELF-TALK
FOR ANXIETY
When we say negative statement to our selves, it often make us
more anxious.

Positive Self-talk can help us to calm down and better

manage our anxiety. Positive talk listed below:

Just focus on the thing

that i can control..
Anxiety is just an
uncomfortable feeling.
I am going to be al
right.
Focus on positive
things.
Think about that make
me happy safe and
confident.
Worrying is not solving
any of my problem,
what can I do instead?
I can choose to not
feel anxious right now,
i have control over my
feelings.
Focus on what do i see,
hear, taste, smell and
feel?
Social Anxiety

Social
Anxiety
Cycle
Anxiety Coping
Statement
Anxiety Thermometer
Changing Negative Thoughts
 ANGER
WORKSHEETS
THERAPY JOURNAL

What are the consequences?

What can I do differently?

Count to ten Deep breath

Walk away Distract myself
Tell an adult Use on "I feel message"

_________
_________
_________
 ANGER
WORKSHEETS
THERAPY JOURNAL

What happen that made me feel angry?

What other feelings did I

experience?

Sad Annoyed
Guilty Scared
Worried Stressed

Jealous _________
Lonely _________
Embarrassed _________
MINDFULNESS TECHNIQUES
To quiet your mind and body through practicing
formal and informal mindful meditation.

Sitting meditation requires setting aside a specific time each day or twice a
day, or as often as you can, to sit quietly with your eyes closed (or open,
gazing steadily downward, if you prefer). Experts often recommend twenty
minutes per day, but if that does not work for you, try ten. Or five. Or even
start with three. You can always build up over time, just like marathon
runners in training.

This week, schedule at least three or four formal sitting meditation

sessions, and one or two informal practices. During each activity, practice
being mindful, that is, noticing how your body feels; noticing your breath;
noticing any sensory experiences such as what you see, hear, smell, or
touch. Write down your experiences and your responses.
 MINDFUL MEDITATION
Write down your experiences and your responses.

Date Formal Practice Informal Practice Response

Got fidgety but

Sat for 10 min. on stuck with it,
my couch after Paid attention noticed I was
Example:
work - no phone or while brushing fidgeting but I
Monday
TV! Focused on teeth. tried not to judge.
breath. Tasted the minty
toothpaste.
Stressed Relaxed
 Feedback
What was it like to engage in mindfulness prac7ces each day?
Did you experience challenges, or was it easy to fit in the
exercises each day? Describe.

How helpful was this exercise?

(1 not very helpful, 5 moderately helpful, 10 extremely helpful)
What did you learn from this exercise?
 FOCUSING ON A SINGLE
MOMENT
When you focus on a single moment, you become more
mindful of your own sense of time. The following exercise
will help you become more mindful of your experiences by
focusing on a single moment in time. For this exercise, you
will need a stopwatch, the timer app on your phone, or a
second hand on your watch.

1. Find a quiet, comfortable space to sit where you will not be

disturbed or distracted.
2. Begin timing yourself while siting quietly without
watching the timer.
3. When you think one minute has passed, check your timer
to see how much time has actually elapsed.

Name: Date

How many seconds or minutes were displayed on your timer?

How many seconds less than, or more than, a minute did you estimate had passed?

Were you surprised at the accuracy or inaccuracy of your perception of time?

Explain.
 How do you think your perception of time impacts
how you make a decision or react to a situation? For
example, do you rush to make a decision, or spend
your time thinking about what might happen next?
Or, do you delay taking action or planning for a
situation because you believe you have more time?
Explain.
Describe a situation where your perception of time
impacted how you reacted to a situation.
 Feedback
Has your awareness of a single moment changed the way you
think about time?

Has your awareness of how you perceive time changed the

way you might react to a situation in the future?

How helpful was this exercise?

(1 not very helpful, 5 moderately helpful, 10 extremely helpful)
Is there anything in particular you learned from this exercise?
Write your Focusing Single Moment
Increasing Your Awareness of
Physical Sensations
To become more aware of your physical
sensations as your body reacts to overwhelming
emotions.

What to Do
The following meditation exercise will help you
observe your physical sensations without
judgment. Please note that it is normal for your
attention to wander as you do the exercise. Do
not criticize yourself; instead, simply notice your
focus has shifted and gently return your
attention to this exercise.
 What to Do
•Take several long, slow breaths
and close your eyes.

Find a quiet, comfortable space to

Imagine you have a narrow band
sit where you will not be
of white light circling your head
disturbed or distracted for
like a halo.
approximately 10 minutes.

As the band of light descends

slowly around your head,
As you imagine the band of
over your ears, and then over
light moving down your body,
your eyes, nose, and mouth,
pay attention to any physical
notice any physical
sensations you experience in
sensations, such as scalp
that part of the body
tingling, muscle tension, or
pain

Continue to imagine the band Continue to imagine the band

of light moving down to other Now, imagine the band of of light moving down to your
parts of your upper torso, light moving down to your lower torso, from your ribs
from your neck and your lower body, including your to your lower back to your
shoulders, to your upper pelvic area, buttocks, and stomach.
back, upper arms, elbows, thighs
wrists, hands, and fingers.
What physical sensations did you
notice during this exercise?
Describe.
Were there any sensations that
surprised you? Explain.
What emotions or feelings did you
notice during this exercise?
Describe.
 Feedback
Did your awareness of your physical sensations increase your
awareness of distressing or upsetting emotions? Explain.

Now, try this exercise following a particularly upsetting

experience. Describe your experience, focusing on your
physical sensations.

How helpful was this exercise?

(1 not very helpful, 5 moderately helpful, 10 extremely helpful)
Is there anything in particular you learned from this exercise?
 VISUALIZATION TO OBSERVE YOUR
THOUGHTS AND FEELINGS WITHOUT
JUDGMENT

Objective
To use visualization to observe your thoughts, emotions, and
physical sensations without judgment.

WHAT TO DO
Find a quiet, comfortable space to sit where you will not be
disturbed or distracted and set your timer for five minutes.

STEPS TO TAKE
Take several long, slow breaths and close your eyes.

Imagine yourself in a calm, peaceful setting, such as at the beach or in the forest.

Picture your thoughts as leaves floating down a stream, as clouds drifting by, or as
shells on a beach that get washed away by waves. You can also create your own
scenario where you watch your thoughts disappear as new ones arise.

Observe your thoughts as they come and go, one at a time, without judgment. If
your thoughts come very quickly, do your best to notice each one and let them go.

Do not try to stop your thoughts. If you discover you are criticizing yourself for
what you are thinking, it might be helpful to say, “This is just a thought. I am not
my thoughts.” Or, “Thoughts are not facts.” You can also just state, “I am having a
thought about X.”

Observe any emotions or physical sensations that arise. Take several long, slow
breaths and open your eyes.
 DESCRIBE WHAT IT WAS LIKE TO NOTICE YOUR
THOUGHTS WITHOUT JUDGING THEM. WAS IT EASY OR
DIFFICULT?
WHAT EMOTIONS DID YOU NOTICE AS YOU OBSERVED
YOUR THOUGHTS?
WHAT PHYSICAL SENSATIONS DID YOU
NOTICE AS YOU OBSERVED YOUR
THOUGHTS?
DESCRIBE ANY URGES OR IMPULSES
THAT AROSE AS YOU OBSERVED YOUR
THOUGHTS.
 Feedback
How did this exercise change the way you acknowledge your
thoughts, including any self judgment or criticism? Explain.

How did this exercise help you understand the connection

between your thoughts, your emotions, and your physical
sensations? Explain.

How helpful was this exercise?

(1 not very helpful, 5 moderately helpful, 10 extremely helpful)
Is there anything in particular you learned from this exercise?
 USING BEGINNER’S MIND TO
DECREASE JUDGMENTS AND MANAGE
REACTIONS

To use Beginner’s Mind to observe the present moment as if seeing it

for the first time in order to decrease judgments and better manage
your reactions.

What to Do

Before practicing Beginner’s Mind, it is important to recognize your

positive and negative judgments about the situations you encounter,
including your actions and observations. During the following exercise,
keep track of your judgments for one week, or until you can catch
yourself as you make judgments. Include when and where the
judgment happened and the situation leading to the judgment. Here
are some examples:
When Judgment
Situation That Judgment Positve
Happened Where It Happened
Led to Judgment or negative?
(day/time)
What did you notice as you tracked your judgments? Were they mostly
about yourself or about someone else? Were they more positive or
negative? Did they occur more often in a specific location or at a
particular time of day?

As you caught yourself making judgments, did it

change the way you felt about the situations?

Next, over the next day or so, use Beginner’s Mind to

observe situations as if you have never previously
encountered them. What do you notice about the person,
place, or thing that you had not noticed before? What is
new or different? Use additional pages, if necessary.
Describe the situation as if seeing it for the first time –
without judgment.
What did you notice or observe that was new or
different? For example, you noticed how patiently
your spouse spoke to your elderly relative.

Did your judgment of the situation change once you

used Beginner’s Mind? Explain.
 FEEDBACK

Did you notice any changes in your emotions after

using Beginner’s Mind? Describe.

Did you notice any changes in your reactions or

behaviors after using Beginner’s Mind? Describe.

How helpful was this exercise?

(1 = not very helpful, 5 = moderately helpful, 10 = extremely helpful)
Is there anything in particular you learned from this exercise?
 PERFORMING TASKS WITH
INTENTION
To engage in your daily tasks with intention, while
observing your thoughts and feelings.

You Should Know

When you experience overwhelming thoughts and

feelings, you might become distracted from
focusing on the task you are performing at that
moment. Have you ever driven somewhere on
“automatic pilot” – getting to your destination
without noticing the ride itself? Or, have you
watched television without noticing what you are
seeing and hearing? These are just some of the
ways people act without intention or awareness.

Describe a time when you performed

an important task while distracted
by your thoughts or emotions. What
was the task? What were you
thinking and feeling? How
successful were you in completing
your task?

Choose a task:
________________________________________________________________
What to Do Notice distressing or distracting thoughts,
emotions, and physical sensations you
Perform an everyday task (such as
experience as
eating, showering, walking, or you prepare for the task. Write them down.
brushing your teeth) with intention
and awareness.
________________________________________________________________
________________________________________________________________
________________________________________________________________
 Next, focus your attention on performing the task and describe what you experience. For
example, if your task is brushing your teeth, describe the sensations of the toothbrush in your
mouth, the taste of the toothpaste, and the way your back bends as you rinse out your mouth
in the sink

______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________

As distracting thoughts, emotions, and judgments arise, observe them

and allow them to pass. Describe
 Refocus your attention and awareness on your task and the present moment. Did you observe
any change in the intensity of your thoughts, emotions, or judgments when you refocused on
the task? Explain.

Complete your task. When you performed your task with intentiion and
awareness, how was it different from previous times you completed that
task? How was it the same? Explain.

______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
REFLECTIONS ON THIS EXERCISE
What important tasks and actions – at home, work, in your
relationships, etc. – could you perform with intention and awareness
using the steps above?

What do you think would improve if you were more intentional while
doing those tasks or actions?

How can being more intentional help

How helpful was this exercise?#
you manage overwhelming or upsetting
(1 = not very helpful, 5 = moderately
thoughts and emotions by simply
helpful, 10 = extremely helpful)
observing them?
 Wise Mind and One-Mindfully
To quiet your mind and body through
practicing Wise Mind and One-Mindfully.
 What To Do
These two mindfulness skills take
practice and repetition. You might not
feel any different at first, but keep
trying. You are building a new mental
muscle, a way to better manage
difficulties.
 WISE MIND

How would you describe yourself in terms of the balance of

rational mind and emotional mind? Which one is more active and
available? Which one tends to hide in the background?

Describe a situation when your rational mind

helped you overcome distressing emotions.

Describe a situation when your emotional mind

overwhelmed your rational mind.
 Now, sit in a relaxing position and close your eyes. Calm your body by
relaxing your muscle groups one at time, from head to toe. As you feel
your mind and body relax, think about the situation above, when your
emotional mind overwhelmed your rational mind. Notice how you feel
in your body. Take a deep breath and send compassion and care to
yourself. Ask yourself how you might have handled that situation
differently. What would your Wise Mind (your “gut intuition,” maybe)
tell you? How would it guide you to a safe, reasonable response? Write
down your reflections.

One-Mindfully
Make a plan to practice acting One-Mindfully in the next week.
You might want to focus completely on one meal. Go for a walk
without listening to music or talking on the phone. Do a chore
or task such as dishwashing or laundry with your full attention
on what is happening from moment to moment. Just do one
thing at a time.

What are three activities you will commit to doing in the next week or so?
1. ____________________________________________________________________________
2. ____________________________________________________________________________
3. ____________________________________________________________________________
After you have completed your activities, write down what you
noticed while you tried to do just one thing at a time. Were you able
to focus? For how long? What distracted you? What did you like
about it? What was challenging about it?
Activity 1:

Activity 2:

Activity 3:
 FEEDBACK
WHAT DID YOU DISCOVER ABOUT YOURSELF FROM
REFLECTING ON THE RELATIONSHIP OF YOUR
RATIONAL MIND TO YOUR EMOTIONAL MIND?

WHAT AREA WOULD YOU LIKE TO WORK ON SPECIFICALLY IN HELPING

YOU TO ACCESS AND UTILIZE YOUR WISE MIND MORE OOEN?

WHAT DID YOU NOTICE FROM DOING THE ONE-MINDFULLY

EXERCISE? WHAT PRACTICE(S) WOULD YOU LIKE TO CONTINUE
DOING TO IMPROVE THAT SKILL?
Dealing with Upsetting Memories
Through Mindfulness
Write down the upsetting or
overwhelming memory.
Next, practice mindfulness to decrease the intensity of
the memory

Consciously think about this memory for about a minute, without

judging it as good or bad.
Sit comfortably and relax your body, breathing slowly and deeply.
Now stop consciously thinking about the memory and just “observe” your
thoughts, feelings, and your body. Observe and accept what is happening,
without being the least bit judgmental.
Write down your thoughts without censoring them in any way.

______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________

Rate how you feel following this exercise, where 1 =

completely calm, to 10 = very upset:
__________
 Reflections on This Exercise

What did you notice about using

mindful meditation to deal with Was this exercise easy or
the upsetting memory? challenging? Describe.

What can you do to make mindfulness a daily habit? Explain.

How helpful was this exercise?

(1 = not very helpful, 5 = moderately
helpful, 10 = extremely helpful)
Giving Up Judging People
Negatively
To understand the negative effects of judgmental thoughts and
their associated behaviors and reduce judgment of other people.
Examples of Negative Judgments

Do any of these thoughts sound like ones you have?

My ____________ is so mean, I can’t stand to be with her

____________ is not a good friend, because I keep inviting her

out, and she never invites me to go with her.

My boss is incompetent and my job is miserable.

My ___________ thinks about everyone but me.

My ___________ is really a loser. No wonder they are having

problems.

Write down three negative judgments you have had recently.

1.__________________________________________________________
2.__________________________________________________________
3.__________________________________________________________

If you are prone to negatively judging others, it is probably

detracting from your own happiness and life satisfaction. This
worksheet can help. You do not have to “change” the way you think
or feel, but rather just observe and acknowledge your negative and
critical thoughts as if they are clouds floating by in the sky. In other
words, avoid reacting to these thoughts with any particular emotion.
Just let them come and go.
Use the chart on the next page to keep track of your nega7ve
judgments about the people in your life. As soon as you have
each thought, take a deep breath and let the thought float away.
Record your negative judgments for three consecutive days. Use
additional pages if you need them.

Day Time Nega6ve Judgment

 WHAT CAN YOU DO TO TURN YOUR JUDGMENTS INTO POSITIVE
STATEMENTS? CHOOSE FOUR NEGATIVE JUDGMENTS AND RE-WRITE
THEM AS POSITIVE STATEMENTS. FOR EXAMPLE, INSTEAD OF
SAYING, “MY SISTER IS SUCH A LOSER, NO WONDER SHE CAN’T FIND
A JOB,” SWITCH IT TO, “MY SISTER IS GOING THROUGH A ROUGH
TIME. WHAT CAN I DO TO SUPPORT HER IN HER JOB SEARCH?”

1.
Negative Judgment:_____________________________________________________________
Positive Statement: _____________________________________________________________

2.
Negative Judgment:_____________________________________________________________
Positive Statement: _____________________________________________________________

3.
Negative Judgment:_____________________________________________________________
Positive Statement: _____________________________________________________________

4.
Negative Judgment:_____________________________________________________________
Positive Statement: _____________________________________________________________

Reflections on This Exercise

Was it challenging for you to stop yourself from judging and criticizing others? Explain.

HOW HELPFUL WAS THIS EXERCISE?

(1 = NOT VERY HELPFUL, 5 = MODERATELY
HELPFUL, 10 = EXTREMELY HELPFUL)
 DIGITAL
OAD
S K ILL CA
DOWNL
B T RD

GAME
D

SKILL FOR LIFE

HOW TO PLAY
3-6 PLAYERS
This is game is based on DBT
AGES 14+

GAME OF REAL LIFE

Life Goals | Conflicts | DBT Skills Quick Sheet
| Mindfulness Skills | Interpersonal Effectiveness And a
Lot More...
DBT reative
Fun & C me for
Card Ga 14 and
e
Kids Ag ove
Ab

GAME
 Bipolar
Bipolar
Disorder
Disorder
Therapy
Therapy
Journal
Journal
LATEST EDITION 2023
LATEST EDITION 2023
 Table of Content
INTRODUCTION
LIST OF EMOTIONS
MY THOUGHTS PLAYLIST
MY STRENGTH AND QUALITIES
POSITIVE TALK JOURNAL
OVERCOMING NEGATIVE THOUGHTS
DAILY ATTITUDE JOURNAL
SELF TALK LOG
RAIN TECHNIQUE
ANXIETY VS TRUTH
THOUGHTS REFRAMING EXCERSISE
THOUGHT RECORD CHART
 Table of Content
MY BRAIN DUMB LIST
MANIC EPISODE CRITERIA
BEHAVIOR JOURNAL
DAILY SELF CARE CHECKLIST
DAILY COPING SKILLS
PERSONAL CRISES PLAN
ANGER WORKSHEET
DRAW YOUR THOUGHT
BELOW THE SURFACE
 BPD
INTRODUCTION
THERAPY JOURNAL

Journaling about feelings decrease mental

distress. Whether on paper or electronically,
documenting what's happened in your life
and your perception and feelings-an
emotional exploration known as journaling as
a coping tool to manage Bipolar Disorder
 The Mood changes in bipolar disorder are
more extreme, often unprovoked, and
accompanied by changes in sleep, energy
level, and the ability to think clearly. Bipolar
symptoms can make it hard for young people
to perform well in school or get along with
friend and family members.

Journaling helps control

your symptoms and improve
your mood by: Helping your
prioritize problems, fear
and concern.
 LIST OF
EMOTIONS
THERAPY JOURNAL
 LIST OF
EMOTIONS
THERAPY JOURNAL
MY THOUGHTS
PLAYLIST
THERAPY JOURNAL

POSITIVE NEGATIVE
 MY STRENGTH
& QUALITIES
THERAPY JOURNAL

Honest Appreciative Loyal

Kind Forgiving Creative
Thoughtful Empathetic Independent
Trustworthy Persistent Determine
Caring Hopeful Co operative
Grateful Leader Confident
Humble Smart Curious
Responsible Artistic Helpful
Brave Loving Hardworking
Optimistic Capable Capable
Non-judgmental Good Learner Good Friend
Humble Understanding Problem Solving
 POSITIVE
TALKS
THERAPY JOURNAL

“I have many positive

“I care for myself daily.”
things in my life.”

“I am thankful for the “I share my feelings

positive things in my with honesty and
life.” courage.”
 POSITIVE
TALKS
THERAPY JOURNAL

“I can challenge my
“I love myself for who I
negative thoughts with
am.”
positive ones.”

“My diagnosis will not

“I am enough.”
define my life.”
 OVERCOMING
NEGATIVE
THOUGHT
THERAPY JOURNAL

A common negative
thought i have is:
 QUESTION TO
ASK MYSELF!
THERAPY JOURNAL

Is this thought true?

Do i have supporting
evidence?
 DAILY
ATTITUDE
THERAPY JOURNAL

Date:

Things i am looking forward Things i am grateful for

1 1
2 2
3 3
4 4
 SELF TALK LOG
THERAPY JOURNAL

Date Inner
& Time
Activity Positive/
voice Negative
 RAIN
TECHNIQUE
THERAPY JOURNAL

R
Recognize what is happening? (How am i
feeling?)

Allow life to be just as it is (I can let the

A thoughts or feelings just be here. Even if i
don't like it.)

I
Investigate with kindness ("Why do i feel
this way"? "is it really true?")

Non identification: ( "I am having emotions

N and thoughts, but i am not that thought
and emotion.")
 ANXIETY VS TRUTH
THERAPY JOURNAL
When ever you experienced anxiety, your mind might began to race with thoughts
that aren't always true. Anxious thoughts are often focused on worse possible
outcome. These thoughts can lead you to believe that things are worse then they
actually are and that you are not capable of coping with it.Try to challenge those
thoughts by identifying what is actually true about your situation.
 THOUGHTS
REFRAMING
EXERCISE
THERAPY JOURNAL

Negative thought i have:

Is that thought making me Could my thought be an

stronger or weaker? exaggeration of what's true?

What would a friend think

about this situation?
 THOUGHTS
RECORD CHART
THERAPY JOURNAL

EVIDENCE ALTERNET OR
AUTOMATIC THAT BALANCED RATE
Situation Mood
THOUGHTS TRIGGER REPLACEMEN MOODS NOW
THOUGHT T THOUGHT
 BRAIN DUMB
LIST
THERAPY JOURNAL

FEAR FRUSTRATION

ANGER SORROW

DISCOURAGMENT INCOMPLETE GOALS

 MANiC EPISODE
CRITERIA
THERAPY JOURNAL

MANIC EPISODES:
Mood is persistently and abnormally elevated, irritable or expansive for >1 week
either psychosis or severe social impairment is present.

Three of the following are present during the episode (four if irritable only)

Inflated Self Regard

Decrease need of sleep
Pressured speach
Flight of ideas, racing thoughts
Distractible
Agitation, purposeful hyperactivity
Increases pursuit of potentially self destructive pleasure
 MANiC EPISODE
CRITERIA
THERAPY JOURNAL

HYPOMANIC EPISODES:
Mood is persistently and abnormally elevated, irritable or expansive for >4 days.

Three of the following are present during the episode (four if irritable only)

Inflated Self Regard

Decrease need of sleep
Pressured speach
Flight of ideas, racing thoughts
Distractible
Agitation, purposeful hyperactivity
Increases pursuit of potentially self destructive pleasure
 MY BEHAVIOR
JOURNAL
THERAPY JOURNAL

Did i achieve my behavior goal from

yesterday?
YES No
Good behavior that i showed today

Poor choice that i made today

 MY BEHAVIOR
JOURNAL
THERAPY JOURNAL

How do these choices effects my self and

others

My behavior goal for tomorrow

MY SAFETY
PLAN
THERAPY JOURNAL

My circle of support
MY SAFETY
PLAN
THERAPY JOURNAL

My trigger
MY SAFETY
PLAN
THERAPY JOURNAL

My Stength
 MY SAFETY
PLAN
THERAPY JOURNAL

My Coping skills

1
2
3
4
MY SAFETY
PLAN
THERAPY JOURNAL

My Distraction
 ANGER
WORKSHEETS
THERAPY JOURNAL

What happen that made me feel angry?

What other feelings did I

experience?

Sad Annoyed
Guilty Scared
Worried Stressed

Jealous _________
Lonely _________
Embarrassed _________
 ANGER
WORKSHEETS
THERAPY JOURNAL

What are the consequences?

What can I do differently?

Count to ten Deep breath

Walk away Distract myself
Tell an adult Use on "I feel message"

_________
_________
_________
DRAW YOUR
THOUGHT
THERAPY JOURNAL