DBT: getting through a crisis · worksheet 85
A behaviour you regret doesn’t appear “out of the blue”: it is the last link in a chain. Reconstructing the chain, with your psychologist, helps you find where you can act differently next time.
This exercise is best done with the support of a psychologist.
Before you start
- What it is for: To understand how a behaviour you regret built up, so that you can act differently next time.
- About 20-30 minutes. Best done with your psychologist, especially if the behaviour is dangerous or you feel ashamed of it.
- A behaviour you regret doesn’t come out of nowhere: it is the end of a chain of links (tiredness, an event, a thought, an emotion…). Seeing them lets you break the chain earlier.
- Look at it like a curious detective, not like a judge: it isn’t about blaming yourself, but about understanding.
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
The links where a different response was possible are your action points. With several analyses, you will see chains that repeat.
If you find it hard
Going back over a behaviour can be embarrassing: the aim isn’t to judge but to understand. If you are in danger, follow your safety plan (worksheet 89).
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
Analyse in detail the chain of events, thoughts, emotions and sensations that led to a problem behaviour, to identify the points at which a different response was possible.
Repeated problem behaviours (self-harm, anger outbursts, substance use, risky behaviour). With a psychologist. Duration: 30-45 min in session.
References
Linehan, M. M. (2015). DBT Skills Training Manual (2nd ed.). Guilford.
Rizvi, S. L. & Ritschel, L. A. (2014). Mastering the art of chain analysis in dialectical behavior therapy. Cognitive and Behavioral Practice, 21(3), 335-349.
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).
