Dialectical Behavior Therapy (DBT) is a type of cognitive-behavioral therapy that is widely used to treat a variety of mental health issues, such as borderline personality disorder, depression, anxiety, and substance abuse. DBT focuses on helping individuals develop skills to cope with difficult emotions, improve relationships, and regulate their behaviors. One of the key components of DBT is the use of worksheets to help individuals practice and internalize these skills.

Here are 20 DBT worksheets and skills that are commonly used in therapy:

1. Mindfulness: Mindfulness is a core skill in DBT that helps individuals stay present and focused in the moment. Worksheets on mindfulness teach individuals techniques for practicing mindfulness, such as deep breathing exercises and body scans.

2. Distress Tolerance: Distress tolerance skills help individuals cope with intense emotions without resorting to harmful behaviors. Worksheets on distress tolerance teach individuals how to use techniques such as distraction, self-soothing, and radical acceptance.

3. Emotion Regulation: Emotion regulation skills help individuals identify and manage their emotions in a healthy way. Worksheets on emotion regulation teach individuals how to recognize their emotions, challenge negative thoughts, and change their emotional responses.

4. Interpersonal Effectiveness: Interpersonal effectiveness skills help individuals communicate assertively, set boundaries, and maintain healthy relationships. Worksheets on interpersonal effectiveness teach individuals techniques for improving communication and resolving conflicts.

5. Reality Acceptance Skills: Reality acceptance skills help individuals accept and cope with difficult situations that cannot be changed. Worksheets on reality acceptance teach individuals how to practice radical acceptance and focus on what can be controlled.

6. Self-Soothe Skills: Self-soothe skills help individuals calm themselves and practice self-care when they are feeling overwhelmed. Worksheets on self-soothe skills teach individuals how to engage in activities that bring comfort and relaxation.

7. Goal Setting: Goal setting skills help individuals identify their values and set meaningful goals for themselves. Worksheets on goal setting teach individuals how to clarify their values, set specific and achievable goals, and track their progress.

8. Problem Solving: Problem-solving skills help individuals identify and resolve problems in a systematic way. Worksheets on problem-solving teach individuals how to define the problem, brainstorm solutions, evaluate options, and implement a plan.

9. Building Mastery: Building mastery skills help individuals develop self-confidence and a sense of accomplishment. Worksheets on building mastery teach individuals how to set and achieve goals, build new skills, and overcome obstacles.

10. S.T.O.P. Technique: The S.T.O.P. technique is a DBT skill that helps individuals pause and reflect before reacting impulsively. Worksheets on the S.T.O.P. technique teach individuals how to Stop, Take a breath, Observe their thoughts and feelings, and Proceed mindfully.

11. R.A.I.N. Technique: The R.A.I.N. technique is another DBT skill that helps individuals practice self-compassion and acceptance. Worksheets on the R.A.I.N. technique teach individuals how to Recognize their emotions, Accept them, Investigate their thoughts and feelings, and Nurture themselves.

12. Opposite Action: Opposite action is a DBT skill that helps individuals change their emotional responses by acting opposite to their urges. Worksheets on opposite action teach individuals how to identify their emotions, challenge unhelpful behaviors, and choose a more effective response.

13. Pros and Cons: Pros and cons is a DBT skill that helps individuals weigh the advantages and disadvantages of a behavior before making a decision. Worksheets on pros and cons teach individuals how to list the pros and cons of a behavior, consider the consequences, and make an informed choice.

14. Check the Facts: Check the facts is a DBT skill that helps individuals challenge their assumptions and beliefs by examining the evidence. Worksheets on check the facts teach individuals how to identify their thoughts, gather evidence, and question their interpretations.

15. PLEASE Skills: PLEASE skills are self-care skills that help individuals improve their emotional well-being. Worksheets on PLEASE skills teach individuals how to take care of their Physical health, Avoid mood-altering substances, Balance eating and sleeping, and Engage in activities that bring pleasure.

16. Willingness vs. Willfulness: Willingness vs. willfulness is a DBT skill that helps individuals practice openness and flexibility in challenging situations. Worksheets on willingness vs. willfulness teach individuals how to acknowledge their resistance, challenge their rigid thinking, and consider alternative perspectives.

17. D.E.A.R. M.A.N. Technique: The D.E.A.R. M.A.N. technique is a DBT skill that helps individuals communicate effectively and assertively in relationships. Worksheets on the D.E.A.R. M.A.N. technique teach individuals how to Describe the situation, Express their feelings, Assert their needs, Reinforce the importance of their requests, stand firm, Be Mindful, Appear Confident, and Negotiate about the issue.

18. Nonviolent Communication (NVC): Nonviolent communication is a communication technique that helps individuals express their needs and feelings empathetically. Worksheets on nonviolent communication teach individuals how to identify their feelings, communicate their needs, and listen with empathy.

19. G.R.A.P.E. Skills: G.R.A.P.E. skills are self-care skills that help individuals maintain emotional balance and prevent burnout. Worksheets on G.R.A.P.E. skills teach individuals how to engage in Gentle activities, Relaxing activities, Accomplishing activities, Pleasurable activities, and Exercising self-care.

20. H.A.L.T. Technique: The H.A.L.T. technique is a DBT skill that helps individuals identify their triggers and practice self-care. Worksheets on the H.A.L.T. technique teach individuals how to check in with themselves for Hunger, Anger, Loneliness, and Tiredness, and take appropriate actions to address their needs.

In conclusion, DBT worksheets and skills are valuable tools that can help individuals practice and internalize the core concepts of dialectical behavior therapy. By using these worksheets and skills, individuals can develop coping strategies, improve interpersonal relationships, regulate their emotions, and live more fulfilling lives. If you are interested in learning more about DBT or exploring these worksheets in therapy, consider seeking out a trained DBT therapist who can guide you in applying these skills to your own life.