PDF · 2 pages
DBT Diary Card
A weekly diary card for emotions, urges and skills, plus a skills checklist for all four modules.
6 free PDFsNo sign-up, no email
Free DBT Worksheets to Print
A diary card, a one-page skills cheat sheet and worksheets for TIPP, STOP, crisis planning and emotion regulation. Written in plain language by the DBT-Mind team, free to print and share.
All worksheets
PDF · 1 page
DBT Skills Cheat Sheet
The core skills of mindfulness, distress tolerance, emotion regulation and interpersonal effectiveness on one page.
PDF · 1 page
TIPP Skill Worksheet
The four TIPP techniques step by step, a personal TIPP plan and a practice log.
PDF · 1 page
STOP Skill Worksheet
Stop, Take a step back, Observe, Proceed mindfully: the steps, your personal triggers and a practice log.
PDF · 2 pages
Distress Tolerance Skills and Crisis Plan
STOP, TIPP, grounding, self-soothe and ACCEPTS ranked by speed, plus a crisis plan to fill in while calm.
PDF · 2 pages
Emotion Regulation Worksheet
Name the emotion, Check the Facts, choose opposite action or problem solving, and track PLEASE for a week.
Prefer your phone?
The same skills, always with you
DBT-Mind has a digital diary card, interactive worksheets for every module, guided breathing and a crisis section that works offline. Free to download.
How to get the most out of them
- 1
Fill the plans in while calm
The TIPP plan, STOP triggers and crisis plan are written for your worst moments, so write them on a good day. In a crisis, memory narrows.
- 2
Keep them where hard moments happen
On the fridge, in a bag, or as a photo on your phone. A plan in a drawer does little at midnight.
- 3
Bring them to therapy
The diary card and practice logs are made to be discussed. Blank columns let you track what your therapist asks for.
- 4
Expect to practice
Skills work best when rehearsed at low intensity first. A skill you used at 3 out of 10 is there for you at 8.
These worksheets support skills practice. They do not replace therapy or emergency care. If you are in danger, call or text 988 (US), call 112 (EU) or your local emergency number.
Frequently asked questions
- Are these DBT worksheets really free?
- Yes. All worksheets are free PDFs with no sign-up and no email required. You may print and share them for personal and clinical use.
- Are these the official DBT handouts by Marsha Linehan?
- No. Linehan’s DBT Skills Training handouts and worksheets are copyrighted and sold with her manual. These worksheets were written and designed by the DBT-Mind team in our own words, covering the same well-known skills.
- Can therapists use these worksheets with clients?
- Yes, you can print and hand them out in individual therapy or skills groups. Please keep the DBT-Mind footer on the sheets.
- Which worksheet should I start with?
- If you are new to DBT, start with the skills cheat sheet and the diary card. If crises are frequent, fill in the distress tolerance crisis plan and the TIPP plan first, while you are calm.
- Is there a digital version?
- Yes. The DBT-Mind app has a digital diary card and journal, the skills library with interactive worksheets, and a crisis section. It is free to download on iOS and Android, with an optional Premium subscription.
Want the background first? Read the DBT guides