Dialectical Behavior Therapy DBT Overview Worksheet W1
Understanding overwhelming emotions and learning new ways to cope
Section 1: What is DBT
Dialectical Behavior Therapy (DBT) is a type of therapy that helps people manage intense emotions and respond more effectively to stress. DBT teaches practical skills to reduce emotional suffering, improve relationships, and feel more in control. It was developed for people who experience emotions that feel overwhelming or hard to manage and has been proven effective for a wide range of mental health concerns.
Section 2: Why Emotions Can Feel So Overwhelming
For many people, emotions can feel like they’re turned up to full volume. When anger, sadness, fear, or shame show up, they can come with the force of a wave-fast, intense, and hard to manage. Some people feel afraid of their emotions because they’re worried they’ll be swept away by them. But trying to avoid, ignore, or suppress emotions often makes them stronger over time. DBT helps you learn how to feel your emotions without being controlled by them.
Section 3: Where Intense Emotions Come From
Some people are born more emotionally sensitive, but life experiences-like trauma, neglect, or invalidation-can also make emotional reactions stronger. When we go through difficult or unsafe situations, our brains adapt to protect us. But sometimes those survival strategies cause problems later on. DBT teaches skills that help you respond with balance, not just reactivity, no matter where your emotional patterns come from.
Section 4: Four Core DBT Skills
Distress tolerance helps you handle painful moments without making things worse. It teaches short-term strategies to ride out emotional storms without harmful reactions. Mindfulness helps you focus on the present moment instead of getting stuck in the past or future. It also teaches awareness without judgment. Emotion regulation helps you better understand your feelings, reduce emotional intensity, and respond more effectively. Interpersonal effectiveness teaches you how to express your needs, set boundaries, and navigate relationships with respect-without losing your voice.
Section 5: Getting Started with Change
DBT is not just about understanding emotions-it’s about learning what to do differently. The more you practice the skills, the more automatic they become. Change starts when you decide to respond to your emotions in new ways.
Section 6: Your Reflection
Think about how you usually react when you feel overwhelmed. What are three things you do when emotions are intense that you would like to change? Write your response below:
What do you hope to gain by learning DBT skills?
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