DBT Skills Library
A free, clinician-reviewed collection of dialectical behavior therapy skills you can read, work through, and download as a PDF.
Reviewed byMichael Callans, MSWWhere to start
If you are new to DBT, begin with wise mind to understand the model. Then learn TIPP and ACCEPTS for getting through a crisis, and use check the facts and opposite action when an emotion does not fit the situation. The diary card ties it together by tracking which skills you used. If you came looking for a dialectical behavior therapy pdf, every skill here produces its own download, and all the DBT tools run entirely in your browser. To track which of these skills you actually used each day, keep a dbt diary card. If you are working through these skills with a therapist, a shared treatment plan template can set out which ones you are practicing and why. Start with the check the facts DBT worksheet whenever you suspect an emotion is running ahead of the evidence.
Related tools
Want to learn DBT with a professional?
Browse licensed therapists who use dialectical behavior therapy. Free to search, no account needed.
About this tool
Dialectical behavior therapy (DBT) was developed by Marsha Linehan to help people who feel emotions intensely and struggle to manage them. It pairs change-focused tools from cognitive behavioral therapy with acceptance practices drawn from mindfulness, which is the dialectic at the heart of the approach: accepting yourself as you are while also working to change what is not working.
DBT organizes its skills into four modules. Mindfulness is the foundation and runs through everything else. Distress tolerance helps you survive a crisis without making it worse. Emotion regulation helps you understand emotions and reduce vulnerability to painful ones. Interpersonal effectiveness helps you ask for what you need and say no while keeping your relationships and self-respect intact.
The worksheets and reference cards here teach the practical skills from those modules. They are most useful when you learn them while calm and rehearse them, so they are available when distress is high. Many people keep the distress tolerance cards saved on their phone for exactly that reason.
All of these tools are free, run entirely in your browser, and produce a clean PDF. Nothing you write is stored or sent anywhere.
References
- Linehan MM. DBT Skills Training Manual. 2nd ed. Guilford Press; 2015.
- Linehan MM. DBT Skills Training Handouts and Worksheets. 2nd ed. Guilford Press; 2015.
Cite this source
Psychology.com. (2026, October 18). DBT Skills Library. Psychology.com. https://psychology.com/tools/dbt-skills-hub
DBT Skills Library FAQ
What is DBT?
Dialectical behavior therapy is an evidence-based approach developed by Marsha Linehan that teaches concrete skills for tolerating distress, regulating emotions, staying mindful, and handling relationships. It combines acceptance with change.
Which DBT skill should I start with?
Start with wise mind to learn the core idea, then practice TIPP and ACCEPTS so you have crisis skills ready. Add emotion regulation skills like check the facts and opposite action as you go.
Can I learn DBT skills on my own?
You can practice individual skills from worksheets like these, and many people find them helpful. Full DBT is usually delivered by a trained therapist, often in a group plus individual format, especially for more severe difficulties.
What are the DBT GIVE skills?
GIVE is the DBT interpersonal effectiveness acronym for keeping a relationship intact while you ask for something or say no: be Gentle (no attacks, threats, or judgments), act Interested (listen and do not interrupt), Validate the other person's feelings, and use an Easy manner (a light tone, a little humor). GIVE works with DEAR MAN, which structures the request itself, and FAST, which protects your self-respect. Plan the conversation with the DEAR MAN worksheet, then check your tone against GIVE.
Is there a DBT skills list PDF I can download?
There is no single dbt skills list pdf here; instead, each of the DBT tools produces its own clean PDF. The library covers all four modules: wise mind for mindfulness, TIPP and ACCEPTS for distress tolerance, check the facts and opposite action for emotion regulation, and DEAR MAN for interpersonal effectiveness, along with cope ahead, pros and cons, radical acceptance, and the diary card. For hard moments, the TIPP and ACCEPTS cards are the closest thing to a dbt coping skills pdf.
Can I download a DBT skills PDF?
Yes. Every DBT skills PDF here is free and produced in your browser, and nothing you write is stored or sent anywhere. Fill in a worksheet or read a reference card, then download it; the cards also work as a dbt handouts pdf you can print and keep on your phone. The skills are most useful when you learn them while calm and rehearse them, so they are available when distress is high.