In the quest for emotional balance, Dialectical Behavior Therapy (DBT) stands out as a powerful tool. Its techniques and exercises have helped countless individuals regulate their emotions more effectively. Today, we dive into the heart of DBT with a focus on its DBT-C worksheets, specifically designed for adolescents. Here are five essential DBT-C worksheets that can be game-changers in managing emotional responses.
1. The Emotion Regulation Handout
Emotional regulation is not just about controlling emotions; it’s about understanding them. This worksheet teaches adolescents how to:
- Identify and label their emotions accurately
- Understand the function of emotions in their lives
- Develop strategies to change undesired emotions or cope with them
This handout contains exercises like ‘Describe Your Emotion,’ where teens are encouraged to articulate their feelings in detail, helping them to gain clarity and a sense of control over what they are experiencing.
✍️ Note: These worksheets are designed for educational purposes and should be used alongside professional guidance.
2. The STOP Skills Worksheet
When emotions run high, the impulse to act can be overwhelming. DBT’s STOP skills teach adolescents to:
- Stop – pause and take a breath
- Take a step back – physically or mentally from the situation
- Observe – what is going on inside and outside of themselves
- Proceed mindfully – or use distress tolerance skills
This worksheet guides users through scenarios where STOP skills can be applied, offering concrete examples to facilitate real-world application.
3. The DEAR MAN Worksheet
Interpersonal effectiveness is crucial for emotional health, and the DEAR MAN acronym stands for:
- Describe the situation
- Express feelings and opinions
- Assert needs or wants
- Reinforce by stating consequences or rewards
- Mindful to stay focused
- Appear confident
- Negotiate - be willing to discuss options
Through role-playing exercises and written practice, this worksheet helps teens master the art of communicating their needs assertively while maintaining relationships.
4. The ABC Skills Worksheet
To challenge cognitive distortions, DBT-C uses ABC skills, where:
- Accumulate positive experiences
- Build mastery
- Cope ahead by imagining situations and planning coping strategies
This worksheet includes activities like “The Positive Jar,” where teens document daily positive experiences, fostering a proactive approach to emotional well-being.
📝 Note: The effectiveness of these worksheets is heightened when used in conjunction with other DBT practices and a therapist’s guidance.
5. The PLEASE Skills Worksheet
To prevent emotional vulnerability, the PLEASE skills encourage:
- PhysicaL illness treatment
- Lower your Emotional vulnerability with self-care
- Exercise regularly
- Avoiding mood-altering substances
- Stress tolerance through balance of rest and activities
- Eat healthily
This worksheet promotes a holistic approach to emotional regulation by fostering habits that support emotional stability.
These five DBT-C worksheets are just the tip of the iceberg in the vast world of DBT for adolescents. They provide structured pathways to understanding, expressing, and managing emotions more effectively. In weaving these practices into daily life, adolescents can cultivate emotional resilience, better navigate interpersonal conflicts, and ultimately lead to a richer, more balanced existence.
To implement these skills successfully, consistency is key. Teens should use these worksheets not as one-off solutions but as part of a comprehensive emotional regulation toolkit. With time, these skills can transform not only how they feel but also how they think and interact with the world around them.
Are DBT-C Worksheets only for adolescents?
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No, while designed with adolescents in mind, these worksheets can be beneficial for anyone struggling with emotional regulation. Adults can adapt them to their needs as well.
How often should teens use these worksheets?
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Consistency is crucial. Ideally, teens should incorporate these practices daily or whenever they feel overwhelmed, under stress, or when facing interpersonal challenges.
Can these worksheets help with anxiety?
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Yes, these DBT-C worksheets address many components related to anxiety, such as emotional regulation, stress tolerance, and interpersonal effectiveness, which can aid in managing anxiety symptoms.
