Name the emotion (DBT)
Prompts for body cues, urges, and effective action — before problem-solving or conflict.
When to use: Alexithymia, anger–shame blends, or skipping straight to fixing.
Prompts for body cues, urges, and effective action — before problem-solving or conflict. Use the worksheet in session or as homework. Preview the layout on the right — tap it or choose View full preview below for the complete on-screen version.
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Pause and name the emotion before fixing or avoiding it.
What happened?
Body sensations
Emotion word(s)
Urge (attack, avoid, fix, numb…)
Effective action (if any) aligned with values
Related resources
- DBT skillsDBT STOP skillStop, Take a step back, Observe, Proceed mindfully — impulsivity and conflict moments.
- DBT skillsDBT DEAR MAN (assertiveness)Script framework for asking for what you need — especially in family and workplace duty conflicts.
- DBT skillsDBT diary card (blank week)Track urges, skills used, and mood — weekly template for DBT-informed therapy.
- DBT skillsDBT distress tolerance: TIPPTemperature, intense exercise, paced breathing, progressive relaxation — crisis survival.