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DBT Emotion Regulation Skill -STOP Worksheet

Amanda Knowles
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On this page, we provided you with a DBT Emotion Regulation Skill (STOP SKILLS) worksheet. It will help you to analyze the situation before reacting to it.

What is the DBT Emotion Regulation Skill worksheet?

In Dialectical Behavior Therapy, emotional regulation is all about being resilient towards unwanted and negative emotions. It teaches you to stop the pessimistic thoughts, feelings and regulate them into productive emotions. We will discuss one of the most widely used skills in DBT for emotion regulation, which is the STOP Skill. Given below is the break down of the Acronyms involves:


  • S-Stop-Self Reflect-Before reacting to any distressing thought or situation, stop yourself. Think hard before making any decision.
  • T-Take A Step Back- Time to self-reflect, self analyze, take a breath.
  • O-Observe: Think hard before making any decision. Take a step back from the situation, carefully do a cost & benefit analysis.
  • P-Proceed: Be mindful of your actions. Put some sense and perspective in your mind. See the bigger picture. Practice the best possible outcome.

How will the DBT Emotion Regulation Skill worksheet help

By reading this, you will get to know the different ways to regulate your emotions. Whenever you face a difficult situation, you don’t let the case take control of you; instead, you control the situation. Learning self-control of your emotions is essential to lead a healthy, well-balanced life.

Instructions of the  DBT Emotion Regulation Skill worksheet 

To use the  DBT Emotion Regulation Skills worksheet, Whenever you encounter anxiety-provoking situations, you give yourself the message to STOP, analyze the problem first, and then simply take out the worksheet and start filling it.

You can download this worksheet here.

Other  worksheets you may be interested in

Below are links to a few more worksheets which are closely related to the worksheet above.

DBT Emotion Regulation Worksheet

DBT Emotion Regulation Skills Worksheet

DBT model of emotions worksheet


On this page, we provided you with a DBT Emotion Regulation Skill Worksheet. Hopefully, it has helped you to analyze the situation before reacting to it.

If you have any questions or comments, please let us know.


The worksheets on this site should not be used in place of professional advice from a mental health professional. 

You should always seek help from a mental health professional or medical professional. We are not providing any advice or recommendations here.

There are various resources where you can seek help.

You could use Online-Therapy if you feel you need counselling.

If you live in the UK then this list of resources from the NHS may help you find help.
If you live in the USA then you could contact Mental Health America who may be able to assist you further.

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Amanda Knowles

Amanda Knowled is an Applied Psychologist, with a deep interest in psychopathology and neuropsychology and how psychology impacts and permeates every aspect of our environment. She has worked in Clinical settings (as Special Ed. Counselor, CBT Therapist) and has contributed at local Universities as a Faculty member from time to time. She has a graduate degree in English Literature and feels very connected to how literature and psychology interact. She feels accountable and passionate about making a "QUALITY" contribution to the overall global reform and well-being. She actively seeks out opportunities where she can spread awareness and make a positive difference across the globe for the welfare of our global society.