Dialectical behavior therapy exercises and worksheets for depression

1. DBT PLEASE Skill worksheet

This worksheet concentrates on the PLEASE skill, which emphasizes maintaining physical health to stabilize mood.

It guides you through assessing and improving aspects like sleep, nutrition, and exercise.

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2. Emotion regulation skills

These worksheets help identify emotional triggers, challenge negative thoughts, and apply strategies like opposite action to manage depressive symptoms.​

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3. Distress Tolerance skills

Designed for moments of acute emotional pain, this resource offers crisis survival strategies to help you navigate intense depressive episodes without resorting to harmful behaviors.​

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4. Overcoming Depression workbook
   
   

A comprehensive workbook featuring 44 exercises across various sections, including understanding depression, increasing positive feelings, and coping with stress. It’s structured to support long-term recovery.​

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5. DBT Skills Training Handouts and Worksheets by Marsha M. Linehan

This comprehensive collection includes over 200 pages of handouts and worksheets covering all four DBT modules.

It’s a valuable resource for both therapists and individuals seeking to deepen their understanding of DBT skills.

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6. The Dialectical Behavior Therapy Skills Workbook

This workbook offers practical exercises and examples to help individuals apply DBT skills in daily life, particularly useful for those dealing with intense emotions associated with depression.

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7. Anxiety & Depression Reduction Workbook

A resource that provides tools and exercises to manage anxiety and depression, focusing on building lifelong coping mechanisms.

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Online platforms offering DBT worksheets

1. Therapist Aid

Extends a variety of free DBT worksheets, including those focused on depression.

2. Mental Health Center Kids

Provides printable DBT worksheets suitable for all ages, covering skills like mindfulness and emotion regulation.

3. Positive Psychology

Features a collection of DBT worksheets and handouts to improve coping mechanisms.

Tips for using these worksheets:

1. Start small

Begin with one or two worksheets that resonate with your current challenges.​

2. Consistency

Allocate regular time each week to work through the exercises.​

3. Reflect and journal

Keep a journal to note insights, progress, and areas needing more attention.​

4. Seek support

Consider discussing your experiences with a counselor or support group to enhance understanding and application of the skills.​

My complete dialectical behavior therapy guide can be found here.

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