DBT: getting through a crisis · worksheet 83
In the heat of emotion we only see the immediate relief. Preparing a list of pros and cons when calm helps you remember the long term when the urge comes.
Before you start
- What it is for: To keep the long-term consequences in mind when an urge comes.
- About 15 minutes, when calm, away from the moment of the urge.
- It is useful for urges that keep coming back and that you regret afterwards: spending, drinking, sending messages, binge eating, harming yourself, breaking off relationships.
- If the urge is to harm yourself, talk to your psychologist and keep your safety plan to hand (worksheet 89).
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
If you resisted, even once, note what helped you. If you acted, it isn’t a failure: look at what happened with worksheet 85.
If you find it hard
If the urge has to do with harming yourself, follow your safety plan (worksheet 89) and contact a professional or the emergency services.
For psychologists
The PDF also includes a page for the psychologist: how to run the exercise in session, points to watch and scientific references. You are free to use it with your clients.
For psychologists: aim, audience and duration
Prepare in advance, in a calm state, an analysis of the pros and cons of acting on an urge (and of resisting it), to consult during a crisis.
Repeated impulsive behaviours (anger outbursts, shopping, substance use, risky behaviour, self-harm). Duration: 15 min in session; rereading in the situation.
References
Linehan, M. M. (2015). DBT Skills Training Manual (2nd ed.). Guilford.
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).
