What are the ABC PLEASE skills in DBT?

ABC PLEASE is a DBT acronym for reducing emotional vulnerability. ABC: Accumulate positive experiences (short and long-term), Build mastery through activities that create competence, Cope ahead by rehearsing difficult situations. PLEASE: treat PhysicaL illness, balance Eating, Avoid mood-altering substances, balance Sleep, get Exercise. These skills help prevent emotional dysregulation before it starts by maintaining physical and emotional health.

What is opposite action in DBT and when should I use it?

Opposite action means doing the opposite of what your emotion urges you to do, when the emotion is not justified by the facts OR when acting on the urge is not effective. For unjustified fear, approach instead of avoid. For unjustified anger, gently avoid or be kind instead of attacking. For unjustified sadness, get active and reach out instead of isolating. It changes emotions by changing behavior. Use it after check the facts confirms the emotion doesn't fit the situation.

What is the check the facts skill in DBT?

Check the facts is a DBT emotion regulation skill for examining whether your emotional response fits the situation. Questions include: What event triggered my emotion? What are my interpretations? Am I assuming a threat? What's the probability my feared outcome will occur? Does my emotional intensity fit the facts? If the emotion doesn't fit the facts, use opposite action. If it does fit, use problem solving to change the situation.

How is a personalized emotion regulation worksheet different from a generic DBT handout?

A personalized emotion regulation worksheet uses your client's specific emotional triggers, their exact language patterns, and pre-applies skills to their real situations. Instead of generic examples like 'feared situation,' the worksheet might address their specific fear of team meetings with tailored check-the-facts questions ('Has anyone criticized you harshly in recent meetings?') and opposite action steps designed for their workplace context.

What emotions does opposite action work best for?

Opposite action has specific applications: For fear/anxiety (when unjustified), approach instead of avoid. For anger (when unjustified or acting on it is not effective), gently avoid, be kind, or take time away. For sadness/depression, get active, reach out to others, do things that create mastery. For shame (when unjustified), make the behavior public appropriately and hold your head up. For guilt (when unjustified), don't repair unnecessarily.

What are the steps to regulate emotions using DBT skills?

Step 1: Identify and label the emotion (use emotion words, not thoughts). Step 2: Check the facts (does the emotion fit the situation?). Step 3: If it doesn't fit, use opposite action. If it does fit, use problem solving. Step 4: Reduce vulnerability with ABC PLEASE skills long-term. Step 5: Use mindfulness to observe emotions without acting on them impulsively. This systematic approach prevents reactive emotional decisions.

How long does it take to generate a personalized emotion regulation worksheet?

Under 60 seconds. You describe your client's emotional patterns and triggers, select the skills to emphasize (check the facts, opposite action, ABC PLEASE, etc.), and generate. The AI creates a fully personalized worksheet with skills pre-applied to their specific situations, ready for session use or homework.

Is client information stored when generating worksheets?

No. Reframe uses zero-retention architecture. Client descriptions are processed in memory and never stored on our servers. This is HIPAA-compliant by design, not just policy. No BAA needed because no PHI is ever retained. Open your Network Inspector and watch zero data hit our servers.

Can I use this for clients who aren't in full DBT treatment?

Yes. Emotion regulation skills can be used as standalone interventions for clients who aren't in comprehensive DBT. Many therapists use DBT skills modules (mindfulness, emotion regulation, distress tolerance, interpersonal effectiveness) eclectically within other treatment approaches. The personalized worksheet adapts to your clinical approach and the client's specific needs.

Tired of Generic DBT Handouts?Generate One Using Their Actual Triggers

"Examine your feared situation" is too vague. Their trigger is team meetings specifically. That should be the starting point.

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DBT Emotion Regulation Flow

What Is Emotion Regulation in DBT?

Emotion regulation is one of four core skill modules in Dialectical Behavior Therapy (DBT), teaching clients to understand, reduce vulnerability to, and skillfully respond to intense emotions. The module includes ABC PLEASE skills (reducing emotional vulnerability through positive experiences, mastery, coping ahead, and physical self-care), check the facts (examining whether emotional intensity matches the situation), and opposite action (acting opposite to emotion urges when the emotion is unjustified). Developed by Marsha Linehan for Borderline Personality Disorder, emotion regulation skills are now used across anxiety, depression, anger, and general emotional dysregulation. Unlike distress tolerance (crisis survival), emotion regulation is for everyday emotional management.

"For trauma-informed work, I need worksheets that feel safe and specific. Generic emotion wheels feel clinical and distant. Worksheets built around their window of tolerance and specific triggers are actually useful."

Beta tester, trauma specialist

Private Practice

8.45/10

Beta tester rating

<60s

Generation time

2 Free

No signup required

Data retention

Who This Tool is NOT For

We believe in being direct about fit. This tool works best for certain use cases:

✗DBT programs needing centralized worksheet libraries. We generate fresh worksheets per-client. No shared template repository for group settings.
✗Therapists who prefer Linehan's original handouts exactly as written. Reframe personalizes, it doesn't replicate. If you want the official DBT Skills Manual pages, use those.
✗Clinicians who want AI to replace clinical judgment. You review everything. The AI drafts based on your description, you decide what fits your client.
✗Clients in active crisis. Emotion regulation is for everyday management. For crisis, use distress tolerance skills first. These worksheets assume baseline stability.

The Problem with Generic DBT Handouts

You know the handouts. The photocopied pages from Linehan's skills manual. Generic worksheets that explain check the facts in the abstract. Your client understands the concept. They just can't apply it to their fear of team meetings or their anger at their partner.

"Abstract Skills Teaching"

"Check the facts about your feared situation" is good theory. But your client fears team meetings specifically. Generic frameworks require mental translation they can't do when dysregulated.

"Mismatched Opposite Actions"

Template examples of opposite action use generic situations. Your client's avoidance of their specific workplace, relationship, or social context isn't addressed.

"Meaningless ABC Examples"

"Accumulate positive experiences" without knowing what actually matters to your client is just generic advice. They need activities connected to their values.

How Personalization Changes Everything

A personalized emotion regulation worksheet uses your client's specific triggers, their exact language from sessions, and pre-applies DBT skills to their real situations. The skills become immediately usable.

Skill

Generic DBT Handout

Personalized Worksheet

Check the Facts

"Ask yourself: Is this emotion justified by the facts?" with generic prompts

"Has anyone criticized you harshly in recent team meetings? What's the actual probability of being fired?"

Opposite Action

Generic examples (public speaking, social events) that require mental translation

YOUR client's specific situations with tailored action steps for their workplace, relationships, or triggers

ABC PLEASE Skills

"Accumulate positive experiences" without guidance on what that looks like for them

Activities they actually find meaningful based on their values, schedule, and interests discussed in session

Emotion Identification

Generic emotion wheel without context

Their specific emotional vocabulary with body sensations they've described to you

Application

Requires client to translate abstract skills to their life

Skills pre-applied to their real scenarios, ready to use when emotions arise

Try It Free

10 free worksheets. Export as PDF. No signup.

The Three Pillars of Emotion Regulation

Emotion regulation in DBT teaches three primary skill sets. Understanding these helps you choose which skills to emphasize in your client's personalized worksheet.

ABC Skills

Reduce vulnerability to emotions before they arise

• Accumulate positive experiences
• Build mastery
• Cope ahead

PLEASE Skills

Maintain physical health to reduce emotional vulnerability

• Treat PhysicaL illness
• Balance Eating
• Avoid mood-altering substances
• Balance Sleep
• Get Exercise

Change Skills

Respond skillfully when unwanted emotions arise

• Check the facts
• Opposite action
• Problem solving

Opposite Action and Check the Facts: Step by Step

When unwanted emotions arise, the question is: does this emotion fit the facts of the situation? Check the facts determines whether the emotional intensity matches reality. Opposite action is what you do when it doesn't.

Check the Facts: The Assessment Step

What event triggered my emotion?

Just the facts. Not interpretations. "My boss walked past my desk without saying hello."

What are my interpretations or assumptions?

"He's angry at me. I did something wrong. He's going to fire me."

Am I assuming a threat?

What is the actual probability of the feared outcome? Is he often distracted in the morning? Has he ever fired someone for a minor mistake?

Does my emotional intensity fit the facts?

If 85% panic for a 5% probability event, the emotion doesn't fit. Time for opposite action.

Opposite Action by Emotion

Each emotion has specific action urges. Opposite action means doing the opposite of that urge when the emotion doesn't fit the facts OR when acting on the urge would not be effective.

Fear/Anxiety

Urge: Avoid, escape, freeze

Opposite: Approach. Do what you're afraid of. Stay in the situation. Repeat until fear decreases.

Anger

Urge: Attack, get loud, criticize

Opposite: Gently avoid. Take time away. Be kind or at least neutral. Imagine the other person's perspective.

Sadness/Depression

Urge: Withdraw, isolate, become inactive

Opposite: Get active. Approach others. Do things that create mastery or pleasure, even if you don't feel like it.

Shame

Urge: Hide, avoid, shrink

Opposite: Make the behavior public (appropriately). Hold your head up. Keep your voice confident.

Guilt

Urge: Repair, apologize, punish self

Opposite: If guilt doesn't fit the facts, don't repair. Don't apologize unnecessarily. Observe guilt without acting.

Clinical Applications for Free Emotion Regulation Worksheets

Emotion regulation worksheets apply across presentations. Here's where personalization makes the biggest clinical difference.

Anxiety and Avoidance

For clients whose anxiety leads to avoidance, using check the facts and opposite action to approach feared situations. When fear doesn't fit the facts, the personalized worksheet guides specific approach behaviors with concrete steps for their particular fears.

Generate free worksheet

Anger and Reactivity

For clients who react impulsively when angry, using check the facts and opposite action to respond skillfully. The worksheet helps them pause, examine whether anger intensity fits the situation, and choose gently avoiding or being kind instead of attacking.

Generate free worksheet

Depression and Isolation

For clients whose depression leads to withdrawal, using opposite action and ABC skills to increase engagement. When sadness urges isolation, the personalized opposite action is to reach out and get active with specific activities meaningful to them.

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Shame and Self-Blame

For clients with pervasive shame, examining whether shame fits the facts and using opposite action. Instead of hiding, the opposite action involves making it public appropriately and holding your head high with dignity.

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Chronic Worry and Rumination

For clients caught in worry loops, using check the facts to examine probability of feared outcomes and reduce vulnerability with PLEASE skills. When worry is unjustified by facts, approach instead of mental avoidance through reassurance-seeking.

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Emotional Overwhelm

For clients who feel emotions intensely and have difficulty tolerating them, building emotional vocabulary, understanding the function of emotions, and using PLEASE skills to reduce overall vulnerability to flooding.

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When to Use Emotion Regulation Worksheets

Emotion regulation skills are indicated for clients who struggle with emotional intensity, reactivity, or avoidance. Here are specific indicators that personalized emotion regulation work would be beneficial.

Emotional Intensity

Emotions feel overwhelming in intensity. A minor trigger produces a major emotional response. The 0-100 scale consistently reads 80+ for situations others might rate a 30.

Reactivity Without Thought

Client acts on emotions before thinking, often regretting words or actions later. The gap between feeling and acting is nearly nonexistent.

Persistent Avoidance

Fear or anxiety leads to extensive avoidance that limits life functioning. The avoidance provides short-term relief but maintains anxiety long-term.

Difficulty Identifying Emotions

Client says "I don't know what I feel" or uses vague terms like "bad" or "upset." They struggle to name emotions precisely or distinguish between them.

Withdrawal and Isolation

Sadness or depression leads to withdrawal from activities and relationships. The urge to isolate is strong and frequently acted upon.

Interpersonal Conflict

Anger or irritability damages relationships. Client recognizes the pattern but struggles to respond differently in the moment.

Generate a Free Personalized Emotion Regulation Worksheet

From emotional patterns to personalized DBT skills worksheet before your coffee gets cold.

Describe Their Patterns

Share their emotional triggers, how dysregulation shows up, what emotions they struggle with most. Use the words they use in session. "She freezes before team meetings, heart racing, convinced she'll be judged."

Select Your Approach

Choose DBT or select specific skills to emphasize: check the facts, opposite action, ABC PLEASE, cope ahead. Adjust strictness to match your style.

Generate and Export PDF

Get a personalized worksheet with skills pre-applied to their specific situations. Export as printable PDF for session use or share via secure, encrypted link for homework.

What Makes Good Input?

Write like you're presenting in case consultation. Include:

Specific triggers ("team meetings," not "social situations")
How emotions manifest (body sensations, thoughts, urges)
Their words and phrases from sessions
What they've tried (so the worksheet doesn't repeat failed strategies)

Generate Free Emotion Regulation Worksheet

10 free worksheets. Export as PDF. No signup required.

When NOT to Use Emotion Regulation Worksheets

Emotion regulation skills require cognitive bandwidth and a baseline level of stability. Here are situations where these worksheets may be premature or contraindicated.

Active Crisis or Suicidal Ideation

When a client is in crisis, distress tolerance skills (TIPP, STOP, radical acceptance) are appropriate. Emotion regulation is for when they're out of crisis and ready to prevent future dysregulation.

Acute Trauma Without Stabilization

Clients with recent trauma need stabilization before emotion regulation work. Processing emotions about trauma requires safety and grounding skills first.

Severe Dissociation

If a client dissociates frequently, emotion regulation worksheets may not be accessible. Address dissociation and grounding before emotion-focused work.

Emotion Already Fits the Facts

If the emotion is justified by the situation (real danger, appropriate grief, valid anger), problem solving to change the situation is indicated rather than changing the emotional response.

Lack of Mindfulness Foundation

Emotion regulation builds on mindfulness skills. Clients need basic ability to observe emotions without immediately acting. If mindfulness is absent, start there.

Client Resistance to DBT Framework

Some clients find DBT language too structured or clinical. If the framework doesn't fit, consider ACT, CFT, or other approaches to emotion work.

Readiness Indicators for Emotion Regulation Work

The client is ready when they can observe emotions without immediate action, have survived recent crises using distress tolerance skills, show curiosity about their emotional patterns, and are stable enough to tolerate examining their triggers. Trust your clinical judgment. If the client needs crisis skills, use those first.

Frequently Asked Questions

Are the emotion regulation worksheets free?

Yes. You get 10 free worksheets without signup. Generate a personalized emotion regulation worksheet, export to PDF, and use with your client immediately. No credit card required.

What's the difference between distress tolerance and emotion regulation?

Distress tolerance is for crisis moments when you need to survive intense emotions without making things worse (TIPP, STOP, radical acceptance). Emotion regulation is for everyday situations, helping reduce the frequency and intensity of unwanted emotions over time.

When should I use opposite action vs. problem solving?

Use check the facts first. If the emotion doesn't fit the facts (e.g., fear without real danger), use opposite action. If the emotion does fit (e.g., anxious because actually unprepared), use problem solving to change the situation.

How is a personalized worksheet different from generic DBT handouts?

Personalized worksheets use your client's specific triggers, their exact language, and pre-apply skills to their real situations. Instead of "check the facts about a feared situation," the worksheet addresses their specific fear with tailored questions.

What are the ABC PLEASE skills?

ABC: Accumulate positive experiences, Build mastery, Cope ahead. PLEASE: treat PhysicaL illness, balance Eating, Avoid mood-altering substances, balance Sleep, get Exercise. These skills reduce vulnerability to emotional dysregulation.

Can I use this for clients not in full DBT treatment?

Yes. Emotion regulation skills can be used as standalone interventions. Many therapists use DBT skills eclectically within other treatment approaches. The personalized worksheet adapts to your clinical approach.

What emotions does opposite action work for?

Fear/anxiety (approach instead of avoid), anger (gently avoid, be kind), sadness/depression (get active, reach out), shame (make behavior public appropriately), guilt (don't repair if unjustified). Each emotion has specific opposite actions.

Can I export to PDF?

Yes. Every worksheet can be exported as a printable PDF. The PDF includes your practice branding and is formatted for professional use with clients.

Is client information stored?

No. Reframe uses zero-retention architecture. Client descriptions are processed in memory and never stored on our servers. HIPAA-compliant by design, not just policy.

How is this different from a worksheet library?

Template libraries give you generic DBT handouts everyone gets. This generates a unique worksheet built around your specific client's triggers, language, and situations. We generate, we don't store templates.

Related Therapeutic Tools

Complement free emotion regulation worksheets with these related DBT skills and therapeutic tools.

DBT

Distress Tolerance

Crisis survival skills for moments of intense emotional flooding. TIPP, STOP, radical acceptance. Use before emotion regulation when client is in crisis.

Learn more DBT

DEAR MAN

Interpersonal effectiveness for assertive communication. When emotional dysregulation stems from relationship conflicts, address both skills together.

Learn more CBT

Thought Record

CBT tool for examining automatic thoughts. Complements check the facts by providing structured cognitive restructuring for interpretations driving emotions.

Learn more

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Your Client's Triggers Are Specific. The Worksheet Should Be Too.

Stop handing out generic DBT handouts and hoping clients can translate the skills to their life. Describe your client's emotional patterns, their specific triggers, the situations where they need skills. Get a worksheet with check the facts and opposite action pre-applied to their actual life.

Under 60 seconds. Zero data retention. 10 free worksheets, no signup.

Generate Free Emotion Regulation Worksheet

Built by a Registered Psychotherapist | Zero Data Retention | HIPAA Compliant | Export as PDF