DBT Skills Worksheets (Wise Mind, STOP & Mindfulness)

The integration of emotional mind and reasonable mind. Use it to pause before reacting and access inner knowing.

Goal: Notice when you are in emotion mind or reasonable mind, then drop into wise mind.

1. 1Place a hand on your stomach and breathe slowly into your center.
2. 2Emotion mind is driven by feelings; reasonable mind is pure logic. Where are you right now?
3. 3Ask: "What is the wise thing to do here?" and wait for the quiet, settled answer.
4. 4Wise mind often feels calm, clear, and certain even if the feeling is unwelcome.
5. 5Act from that knowing rather than the first impulse.

A four-step distress-tolerance skill to interrupt impulsive reactions when emotions spike.

Goal: Respond skillfully instead of reacting on autopilot.

1. 1S — Stop. Physically pause whatever you are doing.
2. 2T — Take a step back and take a slow breath (in through the nose, out through the mouth).
3. 3O — Observe. Notice your thoughts, feelings, body, and the situation without judging them.
4. 4P — Proceed mindfully. Ask what will help, then act with awareness of your goals.
5. 5Afterward, note one thing you did differently because you used STOP.

Core DBT mindfulness practice. Observe, describe, and participate — done one-mindfully, nonjudgmentally, and effectively.

Goal: Build present-moment awareness without getting hooked by judgments.

1. 1Observe: Notice an experience (a sound, a sensation, a thought) without putting words to it.
2. 2Describe: Put words on what you observed, sticking to the facts — "a tight feeling in my chest."
3. 3Participate: Throw yourself fully into one activity, like a dancer lost in the music.
4. 4One-mindfully: Do one thing at a time. Let go of multitasking.
5. 5Nonjudgmentally: Swap "good/bad" for descriptive words. Replace "should" with "is."
6. 6Effectively: Do what works toward your goal, not just what feels "right."

A body-based reset to quickly lower extreme emotional arousal when you cannot think clearly.

Goal: Change your body chemistry to take the edge off overwhelming emotion.

1. 1T — Temperature: Splash cold water on your face (15-30 seconds) to trigger the dive reflex.
2. 2I — Intense exercise: Do a few minutes of vigorous movement to burn off adrenaline.
3. 3P — Paced breathing: Slow your exhale longer than your inhale (e.g., in 4, out 6-8).
4. 4Optional — Paired muscle relaxation: Tense then release each muscle group.
5. 5Use caution with cold water if you have a heart condition; check with your provider.