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Free resources · Worksheets

Overwhelming emotions

Anger, crises, urges

Some emotions rise very fast and very strongly. These worksheets help you name them, bring the intensity down and get through crises without breaking everything.

Not sure where to start? Follow these 3 steps

  1. 1 · UnderstandDBT and intense emotionsGuide
  2. 2 · StartNaming my emotionWorksheet 75 · 15 min
  3. 3 · Keep goingSoothing myself with the five sensesWorksheet 81 · 15 min

To understand better

DBT and intense emotionsSkills for living with overwhelming emotions

All worksheets on this topic · 15 worksheets

Understanding and regulating my emotions · 5 worksheets

7515 minNaming my emotionBreaking an emotion down to understand it betterSee the worksheet →7615 minWhat are my emotions for?Understanding the message of each emotionSee the worksheet →7715 minLooking after my body to be overwhelmed lessReducing emotional vulnerability in daily lifeSee the worksheet →7815 min · several daysBuilding up positive momentsCreating pleasant emotions in daily life and a life that mattersSee the worksheet →8810 min · several daysObserving, describing, participatingDBT mindfulnessSee the worksheet →

Getting through a crisis · 8 worksheets

79a few minBringing the body’s intensity down (TIP)Acting quickly on the body when emotion is extremeBetter with your psychologistSee the worksheet →8015 minDistracting myself on purposeGetting through an emotional peak without making things worseSee the worksheet →8115 minSoothing myself with the five sensesComforting yourself with pleasant sensationsSee the worksheet →8215-20 min · several daysRadical acceptanceFully accepting what cannot be changedSee the worksheet →8315 minFor and against the urgeThinking about the consequences before acting in the heat of the momentSee the worksheet →8415 minChecking the factsDoes my emotion fit the situation?See the worksheet →8530-45 minUnderstanding a behaviour link by linkChain analysisBetter with your psychologistSee the worksheet →8930-45 minMy safety plan for crisesKnowing what to do, step by step, when a situation becomes dangerousBetter with your psychologistSee the worksheet →

Asking and setting limits · 2 worksheets

8620 minAsking for what I needA clear request in four steps, while standing firmSee the worksheet →8720 minLooking after the relationship and my self-respectBeing kind to the other person and true to yourselfSee the worksheet →

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These worksheets do not replace therapy. If you are in distress or having suicidal thoughts, call your local emergency number (112 in Europe; 3114 in France, free, 24/7).

Free worksheet for non-commercial use: you may share it with credit to the author, without modifying it (Creative Commons BY-NC-ND 4.0 licence).

Gonzalo Garzo, clinical psychologist

Gonzalo Garzo, clinical psychologist

A psychologist since 2018, I work with people online (in English, French or Spanish) and at my practice in La Rochelle, using third-wave CBT and EMDR. These worksheets help you move forward; if you need support, the first contact (20 min) is free.