Anxiety DBT worksheet

What is the theory behind this Anxiety DBT worksheet?

Dialectical Behavior Therapy is an effective approach for managing anxiety and emotional issues related to it. Unlike CBT, this therapeutic approach helps patients find ways to accept themselves, feel safe, and manage and deal with their problems the way they are. One approach of DBT is to distract yourself from the problem in the short term. Constant pondering over the same problem keeps the individuals in the loop of anxiety that negatively affects their mental and physical health. 

How will the worksheet help?

This worksheet is based on the distress tolerance through distraction in Dialectical behavior therapy. This will help the client to step away for a moment and come back refreshed to whatever anxiety provoking problem or crisis in front of them.

How to use this worksheet?

To use this worksheet, check one to two productive activities from below for each month of the year. In the provided time table, make your schedule to keep yourself busy. Assign those activities to the time in the day when you are likely to get anxiety. 

Anxiety DBT worksheet

DaysWeek 1Week 2 Week 3Week 4


Malivoire, B. L. (2020). Exploring DBT skills training as a treatment avenue for generalized anxiety disorder. Clinical Psychology: Science and Practice, 27(4), e12339

McKay, M., Wood, J. C., & Brantley, J. (2019). The dialectical behavior therapy skills workbook: Practical DBT exercises for learning mindfulness, interpersonal effectiveness, emotion regulation, and distress tolerance. New Harbinger Publications.. 

You can download this worksheet here.

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