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ACCEPTS DBT Worksheet

*Corresponding DBT Skill*

This worksheet is a way for you to plan ahead and show up for yourself when you're in distress.

Print this out, fill it in and have it as a tangible list of things to take your focus off the emotional storm and avoid harmful coping mechanisms. 

List activities that will take your focus in the moment (for example draw, play a video game, put together a small puzzle)

List things you can do with someone who calms you (for example help with washing dishes, fold laundry, cook a meal)

List 2 times before when you were struggling emotionally and got through it (to remind yourself that you have before and can survive again)

List things you can do to activate opposite emotions (for example watch some funny videos to counteract sadness with laughter)

List numbers you can call for help (For example a crisis hotline, therapist, or loved one)

Bonus Project: Self-Soothing Tool Box 

Fill a small box with anything that you can grab in a moment of stress to occupy your 5 senses.

This can include things like fidget toys, stress balls, mini plushies, small puzzles (25 pieces or so), a laundry sheet or perfume that calms you, a print out of the lyrics to one of your favorite songs, photos of loved ones, a Box Breathing guide, post-it notes with helpful affirmations, and even sour candies or mints.

The goal here is to have a go-to collection of self-soothing assistants so you're not searching and struggling in the midst of your distress.

*More DBT Skill guides here*