Welcome to a special journey of self-growth with Dialectical behaviour therapy skills!
These 50 journal prompts are designed to help you practice, understand, and master different DBT techniques. Whether you’re working on being more mindful, managing your emotions, or improving how you talk to others, these questions will guide you and make you stronger.
Dialectical Behaviour Therapy Mindfulness
- What are three things you can see, hear, and touch right now?
- How can practicing mindfulness help you in school?
- Write about a time when being mindful changed your day.
- What's your favorite way to practice mindfulness?
- How does it feel when you focus just on your breathing?
- What are some distractions that make mindfulness hard?
- Why is it important to be aware of your feelings and thoughts?
- How does mindfulness help you understand others better?
- What's one new mindfulness exercise you’d like to try?
- How do you think mindfulness can make you happier?
"Small steps every day bring big changes over time. Keep going."
DBT Emotional Regulation
- Write about a time when you controlled your anger well.
- How do you feel after you calm down from being upset?
- What are some things that make you feel peaceful?
- List five things you love that make you happy.
- What is one emotion you find hard to handle?
- How can you better express your feelings in a calm way?
- What's a healthy way to deal with sadness?
- Write about how keeping your emotions in balance helps you.
- How do you plan to handle your emotions at a family gathering?
- What song helps you change your mood quickly?
"Balance is not something you find, it's something you create."
DBT Distress Tolerance
- What’s your go-to activity when you feel overwhelmed?
- How do you stay calm in a really tough situation?
- Write about how you can accept things you cannot change.
- What does it mean to be strong in hard times?
- Who is someone you look up to because they handle stress well?
- How do distress tolerance skills help you at school?
- What's one thing you can tell yourself when things get tough?
- How do you distract yourself when you need a break from stress?
- Why is it important not to give up when you're stressed?
- How can helping others help you feel less stressed?
"Strength grows in the moments when you think you can’t go on but you keep going anyway."
DBT Interpersonal Effectiveness
- Write about a time when you asked for what you needed and it went well.
- How do you feel when someone understands your point of view?
- What are some ways you can improve your friendships?
- Why is listening as important as talking in a conversation?
- How do you set healthy boundaries with friends?
- Write about a time when saying no was the right choice.
- How can you be a good friend even when you disagree?
- What’s the best way to solve a misunderstanding?
- How can you show someone you care about them?
- What does it mean to be assertive but still kind?
"When emotions overflow, let mindfulness be your calm harbor."
DBT Self-Reflection
- What have you learned about yourself through DBT?
- What part of DBT do you find most challenging?
- What success in DBT are you most proud of?
- How has DBT helped you feel more in control of your life?
- What's one DBT skill you want to get better at?
- How do you motivate yourself to keep practicing DBT?
- What's a goal you have for your next month of DBT practice?
- How does keeping a DBT journal help you?
- What would you tell someone who's just starting DBT?
- How do you see your future changing because of DBT?
You’ve done some amazing work exploring these Dialectical behaviour therapy prompts!
Remember, every bit of practice helps you build a stronger, happier you. Keep using these prompts to reflect on your progress and challenges.
With each entry, you’re not just writing—you’re stepping closer to the best version of yourself. Keep going, and trust the process.
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