DBT Positive Affirmations Worksheet

What are affirmations in a DBT context?

DBT combines acceptance and change. Affirmations can help with the "acceptance" part by grounding you in facts and self-compassion, while also supporting the "change" side by reinforcing helpful beliefs and habits. When used alongside DBT skillsMindfulness, Distress Tolerance, Emotion Regulation, and Interpersonal Effectivenessaffirmations become concrete tools that support practice and recovery.

How to use this worksheet

1. Pick one DBT skill area you want to focus on (for example, emotion regulation).
2. Read or write the affirmation that feels believablestart small and specific.
3. Practice the affirmation while doing a short DBT exercise (35 breaths of mindfulness, grounding, or paced breathing).
4. Note how it lands: does it feel true, neutral, or false? Adjust the wording so its believable.
5. Repeat daily, especially when you practice the related DBT skill.

Worksheet layout (printable)

Below is a simple layout you can copy into a notebook or print. Each section has prompts and space for your own entries.

Sample affirmations by DBT skill

Mindfulness

• "I am here now. I notice what is happening without fixing it."
• "Thoughts come and go like clouds; I can observe them."

Distress Tolerance

• "This feeling is temporary. I can get through 10 more minutes."
• "I am allowed to survive this moment without making it worse."

Emotion Regulation

• "Feeling upset doesn't mean I am failing. I can name this emotion and respond with kindness."
• "Small steps forward are progress; I do not need to be perfect."

Interpersonal Effectiveness

• "I can state my needs clearly and respectfully."
• "My feelings matter, and I can ask for what I need."

Tips for writing believable affirmations

• Start with facts. Instead of "I am brave," try "I have handled hard things before; I can try again." Facts are easier to accept.
• Keep them short and present tense. Use 'I am' or 'I can' statements.
• Make them specific to the situation. The more concrete, the more useful.
• Use 'even though' for balance: "Even though I'm anxious, I can do this one step." That follows DBT's acceptance-and-change approach.
• Adjust the intensity to match your believability rating. If belief is low, soften the claim (e.g., 'I am learning to' instead of 'I always').

Daily practice ideas

Try short, consistent habits rather than long sessions:

• Morning: read your 13 chosen affirmations while breathing for one minute.
• During stress: choose a distress-tolerance affirmation and pair it with a grounding exercise for 35 minutes.
• Evening: jot a quick note about how the affirmation affected youwhat changed, what stayed the same.

When to seek support

Affirmations and worksheets are useful tools, but they don't replace professional help. If intense emotions, suicidal thoughts, or crisis situations are present, contact a mental health professional or emergency services. Use this worksheet as a complement to therapy or DBT groups when possible.