Exercises

Build Mastery and Cope Ahead Worksheet

When preventive stabilization and mental preparation must be specifically planned.

Also in: Distress Tolerance

Chain Analysis of Problem Behavior Worksheet

When a problematic episode should be reconstructed step by step with a clear chain analysis worksheet.

Check the Facts Worksheet

When a fact check should be worked through in writing and not just mentally.

Cue-Controlled Relaxation

When a linked signal is intended to lead the body into relaxation more quickly.

Also in: Emotion Regulation

Figuring Out How to Change Unwanted Emotions

When, after fact-checking, you need to choose the appropriate next path for an unwanted feeling.

Getting from Values to Specific Action Steps

When values ​​are important but still need to be translated into concrete, feasible steps.

Loving Kindness Worksheet

When compassion should not remain abstract, but should be practiced as a concrete practice for yourself or others.

Also in: Emotion Regulation · Interpersonal Effectiveness

Middle Path Calendar

If you don't just want to understand Middle Path once, but want to practice it practically over a period of days.

Also in: Interpersonal Effectiveness

Mindfulness of Current Emotions Worksheet

When current feelings should be kept mindful and not just classified conceptually.

Also in: Mindfulness · Distress Tolerance

Missing Links Analysis Worksheet

When missing intermediate steps and skill gaps should be made visible with a clear worksheet.

Opposite Action Worksheet

When counteracting action should be specifically prepared and not just understood.

Planning for Dialectical Abstinence Worksheet

When dialectical abstinence has to be translated into a real written relapse-and-return plan instead of remaining a good principle.

Also in: Emotion Regulation

Practicing PLEASE Skills

If physical self-care is to be built as a daily practice.

Problem Solving Worksheet

When a real problem needs to be gradually translated into workable solutions.

Pros and Cons of Using Skills Worksheet

When you want to not only understand Options for Solving Any Problem but concretely weigh the decision for effective skill use.

Also in: Distress Tolerance · Emotion Regulation · Interpersonal Effectiveness

Putting ABC Skills Together Day by Day

When ABC skills should not remain isolated, but should be developed as a daily overall practice.

Reinforcing Nonaddictive Behaviors Worksheet

When community reinforcement needs to be translated into concrete new rewards, routines, and alternatives that support abstinence in everyday life.

Also in: Interpersonal Effectiveness · Emotion Regulation

Safe-Place Visualization

When inner images of security are needed to reduce excitement and overwhelm.

Also in: Emotion Regulation

Sleep Hygiene Practice Sheet

When sleep problems worsen the situation and concrete practice is needed instead of just knowledge.

Also in: Distress Tolerance

Steps for Reducing Vulnerability to Emotion Mind

When emotional vulnerability is to be practically reduced and not just understood.