Both Things True is a 114-page DBT workbook that turns Dialectical Behavior Therapy skills into calm, practical pages you can print or fill in on screen. It covers all four core DBT skill areas — mindfulness, distress tolerance, emotion regulation and interpersonal effectiveness — with plain-language skill pages, guided worksheets, a weekly diary card, trackers and reflection pages.
The name comes from the heart of DBT: two things can be true at the same time. You can accept yourself exactly as you are today and still work toward the life you want. Every page is designed to make that idea feel doable, one skill at a time.
What This DBT Skills Workbook Helps You Do
- Pause before reacting when emotions run high, using STOP, TIPP and paced breathing
- Get through painful moments without making them worse
- Name your emotions, understand what drives them and check whether they fit the facts
- Ask for what you need, say no and set boundaries while protecting your relationships and self-respect
- Spot patterns in emotions, urges and skill use with a weekly diary card and trackers
- Build a steadier routine with sleep, food, movement and pleasant-activity planning
Who It’s For
This printable DBT workbook is written for teens and adults. It is also a ready-to-use resource for therapists, counselors, social workers, school counselors, coaches and group facilitators who want clear DBT worksheets for homework, sessions or a 12-week skills group. No previous knowledge of DBT is needed — every skill is explained simply with real-life examples.
What’s Inside: 114 Pages in 6 Color-Coded Sections
Foundations
Welcome and how-to-use pages, a safety page with support contacts, What Is DBT?, both/and thinking worksheet, a one-page DBT skills cheat sheet, starting-point self-assessment, life-worth-living goals, a 12-week skills plan, and a weekly diary card (front and back) with a how-to guide.
Mindfulness
The three states of mind, finding Wise Mind, the WHAT and HOW skills, letting go of judgments, 5-4-3-2-1 grounding, six breathing practices, a 30-practice mindfulness library, an observation journal, a 30-day tracker and a reflection page.
Distress Tolerance
A personal distress thermometer, the STOP skill and worksheet, pros and cons, TIPP skills with a practice log, ACCEPTS, self-soothe with the five senses, IMPROVE the moment, radical acceptance, turning the mind and willingness, urge surfing, a crisis survival plan, an if–then action plan and a skills log.
Emotion Regulation
How emotions work, mapping an emotion, a feelings wheel, a body map, an emotion log, myths about emotions, vulnerability factors, Check the Facts, Opposite Action, problem solving, ABC PLEASE, a 36-idea pleasant activities menu, values to action, build mastery, cope ahead, a PLEASE weekly tracker and a monthly mood tracker.
Interpersonal Effectiveness
The three goals in every interaction, what gets in the way, DEAR MAN with a script builder, GIVE, FAST, the Ask/Say No Scale, healthy boundaries and boundary setting, communication styles, an “I” statement builder, the six levels of validation, self-validation, a conflict resolution planner, a support network map and a skills log.
Reflection & Growth + Quick Reference Tools
Behavior chain analysis (with a worked example and a two-page worksheet), SMART goals, a weekly skills planner, a skills mastery checklist, a self-compassion letter, a gratitude and wins journal, a monthly review, milestone badges and a maintenance plan. The tools section adds a “What skill do I need?” skill finder, 16 cut-out pocket skill cards, therapy session notes, a group facilitator guide, a group session plan, and lined and dot-grid notes pages.
Key Features
- 114 pages covering every core DBT skill, with 60+ worksheets, logs and trackers
- Fillable digital edition with 1,600+ type-in fields, checkboxes and rating circles
- Hyperlinked navigation: section tabs on every page, clickable contents, page links and PDF bookmarks
- Three editions: full color, ink saver and fillable
- Two sizes: US Letter (8.5 x 11 in) and A4 (210 x 297 mm)
- Bonus user guide with printing tips, troubleshooting and FAQ
How It Works
- Download your files instantly after purchase.
- Print the full-color or ink-saver edition, or open the fillable edition to type on your computer or tablet.
- Learn one skill at a time: read the skill page, then complete the matching worksheet.
- Fill in the diary card daily and use the trackers and reviews to see your progress.
Real-Life Ways to Use It
- A teen and parent working through one skill each week together
- An adult client completing worksheets as homework between therapy sessions
- A school counselor running a 12-week DBT skills group with printed packets
- A therapist sending the fillable diary card to telehealth clients
- Keeping a crisis survival plan and pocket skill cards in your bag for tough moments
File Formats & Requirements
You receive 6 PDF files (full color, ink saver and fillable, each in US Letter and A4) plus a DOCX user guide. The printable PDFs open in any PDF reader and print on standard home printers. The fillable fields were tested with the PDF engine built into Google Chrome; other PDF apps that support standard form fields should also work. No special software, subscription or account is required.
Customization
Print only the pages you need and as many copies as you need for personal use. Write your own emotions and urges on the diary card, add your own colors to the mood tracker and your own ideas to the activity lists. Use the colored section openers as binder dividers for a personalized DBT binder.
Digital Download
This is an instant digital download — no physical item will be shipped. Your files are available right after checkout and in your account’s Downloads page.
Please note: this workbook is an educational self-help resource and is not a substitute for professional care. If you are in crisis, call your local emergency number (in the US, call or text 988 or call 911). DBT was developed by Dr. Marsha M. Linehan; this workbook is an independent resource and is not affiliated with any DBT organization. License: personal use, plus use with your own clients for professionals. Reselling or sharing the files is not permitted.
Frequently Asked Questions
Is this DBT workbook good for beginners?
Yes. Every skill is explained in simple language with examples, so no prior DBT knowledge is needed.
Can I use it without a therapist?
Yes, many people use it for self-study. It also works well alongside therapy, and professional support is recommended if you are struggling.
Is it suitable for teens?
Yes, for teens with support from a parent, school counselor or clinician.
Can therapists use these DBT worksheets with clients?
Yes. Professionals may print and share copies with their own clients and group members as part of their services.
Can I fill it in on my iPad or tablet?
The PDFs open on tablets. Use the fillable edition to type, or import the printable edition into a note-taking app to handwrite.
Does it include a DBT diary card?
Yes — a weekly diary card (front and back) with a how-to page and rating guide.
What paper size should I choose?
US Letter for the US and Canada, A4 for most other countries. Both are included.
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