The Resource Library

DBT Cheat Sheets

Name: DBT Cheat Sheets
Brand: The Resource Library
Price: 8.00 NZD
Availability: InStock

$8.00 NZD

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Develop and reinforce practical DBT skills with the DBT Cheat Sheets.

This printable quick-reference pack brings together key Dialectical Behaviour Therapy (DBT) skills across Mindfulness, Distress Tolerance, Emotion Regulation and Interpersonal Effectiveness. Each cheat sheet provides a clear overview of practical skills and strategies that can be easily referred back to during DBT skills practice, alongside therapy or within clinical practice.

How This Resource Can Help

These DBT cheat sheets can help you:

Review key DBT skills in an easy-to-reference format
Understand Emotion Mind, Reasonable Mind and Wise Mind
Strengthen mindfulness and present-moment awareness
Review distress tolerance and crisis survival strategies
Develop practical emotion regulation skills
Strengthen interpersonal effectiveness and communication skills
Identify which DBT skills may be useful in different situations
Reinforce skills learned independently or alongside therapy

What's Included

DBT Skills Cheat Sheet
DBT Mindfulness Cheat Sheet
DBT Distress Tolerance Cheat Sheet
DBT Emotion Regulation Cheat Sheet
DBT Interpersonal Effectiveness Cheat Sheet
DBT Quick Reference Guide
Resource/Thank You Page
7 printable PDF pages

Skills Covered

Mindfulness

Wise Mind, Emotion Mind and Reasonable Mind
Observe
Describe
Participate
Non-Judgementally
One-Mindfully
Effectively

Distress Tolerance

STOP
TIPP
ACCEPTS
Self-Soothe
IMPROVE
Radical Acceptance

Emotion Regulation

Understanding Emotions
Check the Facts
Opposite Action
Problem Solving
PLEASE
Building Positive Emotions

Interpersonal Effectiveness

DEAR MAN
GIVE
FAST
Clarifying Your Goal
Setting Boundaries
Maintaining self-respect

These skills are covered throughout the individual quick-reference sheets.

DBT Quick Reference Guide

The pack also includes a practical guide to help you identify skills that may be useful:

When emotions feel overwhelming
When you're in crisis
When you're reacting emotionally
When you need to stay present
When you need something from someone
When you can't change the situation

The guide connects these situations with relevant skills such as STOP, TIPP, Wise Mind, Opposite Action, DEAR MAN and Radical Acceptance.

Who Is This Resource For?

This resource may be helpful for:

People learning or practising DBT skills
People wanting a quick DBT skills reference
People completing DBT skills work independently or alongside therapy
Therapists and psychologists
Counsellors and social workers
Mental health professionals
Mental health students learning DBT

These cheat sheets can be used for self-guided learning, therapist-supported skills practice, client handouts and use within clinical practice.

Why Choose the DBT Cheat Sheets?

DBT includes a wide range of skills and acronyms that can be difficult to remember in the moment. These cheat sheets bring key skills together into concise, easy-to-reference pages that can be returned to whenever a reminder is needed.

Rather than providing lengthy explanations, the pack focuses on the essential components of each skill, making it useful as a companion to more comprehensive DBT learning or therapy.

Product Details

7-page PDF
Printable A4 format
Instant digital download
Suitable for print or digital use
Neutral, minimalist design
Designed for personal or therapeutic use
No physical item will be shipped

Important Information

This resource is designed for psychoeducation, self-reflection and DBT skills practice. It is not intended to replace professional psychological, psychiatric or medical advice, diagnosis or treatment.

For personal use or use by therapists with their own clients. Resources may not be resold, redistributed, shared online or reproduced as part of another product.