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Dealing with Distress 8 step DBT worksheet

Amanda Knowles
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On this page, we will provide you with a Dealing with Distress 8 step DBT worksheet It will help you deal with your distress effectively.

What is the Dealing with Distress 8 step DBT worksheet?

Distress tolerance is a person's ability to manage actual or perceived emotional distress. It also involves being able to make it through an emotional incident without making it worse. The worksheet specifically is about dealing with distress tolerance skills with dialectical behavioral therapy. Dialectical Behavioral Therapy (DBT) centers around four essential components: mindfulness, emotional regulation, distress tolerance, and interpersonal effectiveness. It aims at teaching its clients different "Self-Help Activities.” So, whenever they face difficult situations, they don’t let the problem take control of themselves. Instead, they take control of the situation by keeping in check their own emotions and reactions.

How Dealing with Distress 8 step DBT worksheet will help?

DBT makes you self sufficient when it comes to dealing with negative emotions and distressful situations. It will help you to distract from distressful situations by using the following self-help activities. It will make you independent, confident, and ready to face challenging situations in the future.

Instructions on how to use the Dealing with Distress 8 step DBT worksheet

Use this worksheet whenever you feel that you are in a distressful situation.

You can download this worksheet here.

Other worksheets you maybe interested in 

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

Distress Tolerance Handout #5: Basic Principles of Accepting Reality worksheet

Dealing with Distress 5 column DBT worksheet

Dealing with the Stigma Surrounding Mental Illness


On this page, we provided you with a Dealing with Distress 8 step DBT worksheet, which hopefully helped you to deal with your distress effectively.

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.