The DBT Workbook for Emotional Relief Pros and Cons Chart

Pros and Cons Chart

Pros of Changing Behavior Cons of Changing Behavior

Pros of Not Changing Behavior Cons of Not Changing Behavior

© 2022 Sheri Van Dijk / New Harbinger Publications.

Permission is granted to the reader to reproduce this form for personal use.
The DBT Workbook for Emotional Relief Behavioral Analysis

Behavioral Analysis

Date filled out:      Date of target behavior:     

What target behavior am I analyzing?

What things in myself and my environment made me vulnerable to engaging in the target behavior? (What on that day made it more
likely that I would engage in the target behavior?)

What prompting event in the environment started me on the chain to the target behavior?

What are the links in the chain between the prompting event and the target behavior? (Be very specific and detailed about what
happened between the prompting event and the target behavior.)

© 2022 Sheri Van Dijk / New Harbinger Publications.

Permission is granted to the reader to reproduce this form for personal use.
The DBT Workbook for Emotional Relief Behavioral Analysis

Keeping in mind that consequences can be immediate or delayed, answer the following questions about your behavior:

1. What were the negative consequences?

2. What were the positive consequences?

© 2022 Sheri Van Dijk / New Harbinger Publications.

Permission is granted to the reader to reproduce this form for personal use.
The DBT Workbook for Emotional Relief Mindfulness Log Sheet

Mindfulness Log Sheet

Date How I Practiced How Long What I Noticed About My Attention

I Practiced

© 2022 Sheri Van Dijk / New Harbinger Publications.

Permission is granted to the reader to reproduce this form for personal use.
The DBT Workbook for Emotional Relief Awareness of Emotions Worksheet

Awareness of Emotions Worksheet

Description of the situation that triggered the emotion (just the facts!):

What thoughts did you have about this situation (including judgments, interpretations, assumptions)?

What physical sensations did you notice?

What urges did you experience?

What did you actually do?

What is the name of the emotion(s) you were experiencing? 

© 2022 Sheri Van Dijk / New Harbinger Publications.

Permission is granted to the reader to reproduce this form for personal use.
The DBT Workbook for Emotional Relief Monitoring Judgments Worksheet

Monitoring Judgments Worksheet

Situation Emotion(s) Judgment “Extra” Emotion Outcome

© 2022 Sheri Van Dijk / New Harbinger Publications.

Permission is granted to the reader to reproduce this form for personal use.
The DBT Workbook for Emotional Relief Opposite to Emotion Action Worksheet

Opposite to Emotion Action Worksheet

Situation Emotion Action Urge Action Taken Aftereffects

(What event prompted (What emotion (What urge was attached (What actual action did you take?) (What were the consequences
the emotion or emotions did you to the emotion you of the behavior? For example,
or emotions?) experience?) experienced?) did emotion mind increase or decrease? Did
your needs get met? Did you have regrets?)

© 2022 Sheri Van Dijk / New Harbinger Publications.

Permission is granted to the reader to reproduce this form for personal use.
The DBT Workbook for Emotional Relief Solution Analysis of Problem Behavior

Solution Analysis of Problem Behavior

Ways to reduce my vulnerability in the future:

Ways to prevent the prompting event from happening again. (We don’t always have control over this, but see what ideas you can come up
with.)

Ways to work on interrupting the links in the chain between the prompting event and the problem behavior. (How can you interrupt the
links in the chain so you’ll be less likely to engage in the problem behavior next time?)

Are there things that you need to do to correct or repair the harm caused by the problem behavior?

© 2022 Sheri Van Dijk / New Harbinger Publications.

Permission is granted to the reader to reproduce this form for personal use.