{"product_id":"dbt-cheat-sheet","title":"DBT Cheat Sheet","description":"\u003cp data-start=\"0\" data-end=\"99\"\u003e\u003cstrong data-start=\"0\" data-end=\"99\"\u003eA Three-Page, Therapist-Designed Guide to Mastering Dialectical Behavior Skills.\u003c\/strong\u003e\u003c\/p\u003e\n\u003ch3 data-start=\"106\" data-end=\"138\"\u003eWhy This Cheat Sheet Matters\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli data-start=\"141\" data-end=\"371\"\u003e\n\u003cstrong data-start=\"141\" data-end=\"176\"\u003eEvidence-Based \u0026amp; Therapist-Made\u003c\/strong\u003e – Distills the key techniques from Dialectical Behavior Therapy (DBT) into a single, easy-to-follow page crafted by a licensed mental-health professional.\u003c\/li\u003e\n\u003cli data-start=\"374\" data-end=\"553\"\u003eWhen emotions surge and decisions feel impossible, this printable guide tells you exactly \u003cem data-start=\"464\" data-end=\"471\"\u003ewhich\u003c\/em\u003e DBT skill to reach for—and \u003cem data-start=\"499\" data-end=\"504\"\u003ehow\u003c\/em\u003e to use it—without flipping through a workbook.\u003c\/li\u003e\n\u003cli data-start=\"556\" data-end=\"694\"\u003ePerfect for desks, journals, therapy offices, classroom walls, or the inside of a planner—anywhere you might need a calm, clear next step.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3 data-start=\"701\" data-end=\"728\"\u003eWhat You’ll Find Inside\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli data-start=\"731\" data-end=\"841\"\u003e\n\u003cstrong data-start=\"731\" data-end=\"758\"\u003eMindfulness at a Glance\u003c\/strong\u003e – Quick “What” \u0026amp; “How” skills that ground racing thoughts in the present moment.\u003c\/li\u003e\n\u003cli data-start=\"844\" data-end=\"973\"\u003e\n\u003cstrong data-start=\"844\" data-end=\"874\"\u003eEmotion Regulation Roadmap\u003c\/strong\u003e – VITALS check, ABC PLEASE tips, and step-by-step prompts to lower emotional vulnerability fast.\u003c\/li\u003e\n\u003cli data-start=\"976\" data-end=\"1130\"\u003e\n\u003cstrong data-start=\"976\" data-end=\"1006\"\u003eDistress Tolerance Toolkit\u003c\/strong\u003e – STOP, TIP, ACCEPTS, and IMPROVE strategies laid out for crisis moments when you need to ride the wave instead of react.\u003c\/li\u003e\n\u003cli data-start=\"1133\" data-end=\"1383\"\u003e\n\u003cstrong data-start=\"1133\" data-end=\"1174\"\u003eInterpersonal Effectiveness Shortcuts\u003c\/strong\u003e – DEAR MAN, GIVE, FAST, and THINK scripts to help you ask for what you need, say “no” kindly, and safeguard self-respect.\u003cbr data-start=\"1296\" data-end=\"1299\"\u003e\u003cem data-start=\"1299\" data-end=\"1383\"\u003e(High-resolution PDF, A4 portrait—print once or a hundred times for personal use.)\u003c\/em\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3 data-start=\"1390\" data-end=\"1420\"\u003eHow This Cheat Sheet Helps\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli data-start=\"1423\" data-end=\"1521\"\u003e\n\u003cstrong data-start=\"1423\" data-end=\"1449\"\u003eCuts through overwhelm\u003c\/strong\u003e – Color-coded sections guide your eyes to the right skill in seconds.\u003c\/li\u003e\n\u003cli data-start=\"1524\" data-end=\"1641\"\u003e\n\u003cstrong data-start=\"1524\" data-end=\"1562\"\u003eKeeps therapy “homework” practical\u003c\/strong\u003e – Laminates beautifully or slips into a notebook sleeve for daily reference.\u003c\/li\u003e\n\u003cli data-start=\"1644\" data-end=\"1793\"\u003e\n\u003cstrong data-start=\"1644\" data-end=\"1679\"\u003eBuilds confidence \u0026amp; consistency\u003c\/strong\u003e – Repetition of core acronyms makes DBT language second nature, so you can use skills even when stress is high.\u003c\/li\u003e\n\u003cli data-start=\"1796\" data-end=\"1941\"\u003e\n\u003cstrong data-start=\"1796\" data-end=\"1835\"\u003eSupports clients \u0026amp; caregivers alike\u003c\/strong\u003e – Ideal handout for therapists, counselors, teachers, and anyone supporting loved ones with big emotions.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3 data-start=\"1948\" data-end=\"1964\"\u003eHow It Works\u003c\/h3\u003e\n\u003cp data-start=\"1968\" data-end=\"2065\"\u003e\u003cstrong data-start=\"1968\" data-end=\"1989\"\u003e1. Instant Download:\u003c\/strong\u003e Receive your PDF immediately after checkout—no waiting, no shipping fees.\u003c\/p\u003e\n\u003cp data-start=\"2069\" data-end=\"2186\"\u003e\u003cstrong data-start=\"2069\" data-end=\"2088\"\u003e2. Print Your Way:\u003c\/strong\u003e Home printer, local copy shop, or online service. Black-and-white friendly to keep ink use low.\u003c\/p\u003e\n\u003cp data-start=\"2190\" data-end=\"2298\"\u003e\u003cstrong data-start=\"2190\" data-end=\"2233\"\u003e3. Post, Laminate, or Slide into a Binder:\u003c\/strong\u003e Keep it visible where you make decisions or experience stress.\u003c\/p\u003e\n\u003cp data-start=\"2302\" data-end=\"2415\"\u003e\u003cstrong data-start=\"2302\" data-end=\"2322\"\u003e4. Reference Daily:\u003c\/strong\u003e The more you glance at it, the faster the skills stick—and the calmer your reactions become.\u003c\/p\u003e\n\u003cp data-start=\"2302\" data-end=\"2415\"\u003e\u003cstrong data-start=\"2422\" data-end=\"2475\"\u003eReady for an at-a-glance guide to calmer choices?\u003c\/strong\u003e\u003cbr data-start=\"2475\" data-end=\"2478\"\u003eClick \u003cem data-start=\"2484\" data-end=\"2497\"\u003eAdd to Cart\u003c\/em\u003e and download your DBT Cheat Sheet today.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eImportant Note: \u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eAfter your purchase, an email with your order details will be sent directly to your inbox—so please double-check that your email address is correct at checkout. You’ll also get instant access to your order right after completing your purchase.\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003eAs this is a digital product, no physical items will be shipped.\u003c\/em\u003e\u003c\/p\u003e","brand":"Inspire Planners","offers":[{"title":"Default Title","offer_id":46624143442146,"sku":"","price":6.18,"currency_code":"CAD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0683\/9953\/0210\/files\/dbt-cheat-sheet-printable.webp?v=1756709608","url":"https:\/\/www.inspireplanners.com\/fr\/products\/dbt-cheat-sheet","provider":"Inspire Planners","version":"1.0","type":"link"}