DBT Problem-Solving Worksheets: Printables for Emotional Regulation and Better Decisions

Children trying to get from point A (the problem) to point B (the solution) for the first time might feel like the journey is much longer than it actually is. There are intense emotions to work through and decisions to make. Dialectical Behavior Therapy (DBT) problem-solving can help them move away from reactivity and become more intentional in their choices.

This article will help you understand what DBT problem-solving is and how you can help your child pause and assess before making a move.

What Is DBT Problem Solving?

Dialectical Behavior Therapy (DBT) problem-solving is a structured treatment that combines behavioral problem-solving and acceptance skills [*]. The overall goal of DBT problem-solving is to understand what triggers a specific behavior and to take active steps to reduce its impact.

Here’s an example of how someone might use DBT problem-solving:

1. First, observe the situation objectively. List the facts and avoid judgments or assumptions.
2. Think about what you want to happen. What are your goals for this situation in particular?
3. Brainstorm ideas, then list their pros and cons. Pick the idea that best suits your comfort level and values.
4. Put your plan into action, but don’t forget your Plan B in case things don’t work out.
5. Analyze the results and consider what went right or what you could’ve done better.

DBT problem-solving is helpful for people who might struggle with intense emotions or have trouble with regulation. It gives you a helpful way to slow down and step back instead of giving in to harsh or heavy feelings.

In adolescents, DBT problem-solving can increase mood, improve emotional regulation, reduce self-harm or self-destructive behaviors, and make them more resilient [*].

DBT Problem Solving Worksheets

It’s not uncommon for parents to want to “rescue” their children when things go wrong. However, stepping in can do more harm than good. Instead, helping your child develop a step-by-step framework with these DBT problem-solving worksheets can help them access their “logical brain.”

DBT Problem Solving

Our DBT Problem-Solving Worksheet features prompts to help children and teens work through stressors or difficult scenarios. It asks clients to reflect on:

• The stressor or situation triggering their emotions
• What the facts are versus what they are feeling
• How they plan to solve the problem
• The final outcome and whether it was successful

Over time, children and teens can use these steps for future situations and learn what coping skills work best for them. Here’s how they might apply our worksheet in a real-life situation:

1. The problem: I saw my best friend post an Instagram story of her watching a movie with another classmate. I wasn’t invited.
2. The facts: They went without me. I feel hurt and even a little betrayed.
3. The goal: I want to feel included without starting a fight with my friends.
4. The brainstorm: Post another Instagram story insinuating that I felt left out. Leave an angry comment on their Instagram story. Pretend nothing happened. Message my friends and ask if they are mad at me.
5. The solution: Be honest. Call my best friend and tell her I felt a little excluded. It might be awkward for a bit, but I can suggest that we all hang out together next week.
6. The outcome: My best friend thought I already had plans with my family. She apologized for not confirming and thought hanging out all together next week was a great idea! The solution worked!
   

DBT Dialectical Thinking Worksheet

Dialectical thinking encourages us to accept two truths at once. The more we think dialectically, the better we can balance opposing needs and focus on creating positive change. Children can avoid all-or-nothing thinking or thinking in extreme opposites.

With our DBT Dialectical Thinking Worksheet, you can teach your child important tools and skills for resolving conflicts and understanding different perspectives. The worksheet asks children to complete each dialectic by writing down an opposing viewpoint and including real-life examples.

Kids can apply this worksheet in every aspect of their lives. For example, in a social setting, your child might think, “My best friend and I are supposed to have a sleepover, but she decided to go home instead. I don’t think she really cares about me.”

When applying dialectical thinking, your child can replace their unhelpful thoughts with this: “I’m sad that my best friend isn’t sleeping over anymore, but I know it’s just because she doesn’t feel well and doesn’t want me to get sick.”

The latter part of the worksheet asks kids to consider how they can shift their perspective if they’re having a hard time thinking dialectically. Some suggestions include avoiding assumptions, embracing change, or noticing how their reactions affect others.

BONUS: DBT Problem-Solving Skills Handout

Sometimes, all we need is a quick reminder to get us started for the day. Our DBT Problem-Solving Skills Handout provides a simple overview of the steps your child can take when solving a problem.

It applies the seven-step framework of solving a problem:

1. Identify the problem.
2. Check the facts.
3. Determine the goal.
4. Brainstorm solutions.
5. Pick the most appropriate solution.
6. Take action.
7. Analyze the results.

This handout is helpful for introducing the idea of dialectical thinking in a more accessible way. It gives children a visual structure to follow and keeps them accountable for their unique problem-solving process.

The Bottom Line

DBT problem-solving worksheets can help children and teens think logically when they are too overwhelmed with emotions. They encourage kids to take control of their emotions and find a healthy response to conflict.

Teach your child to handle difficult circumstances using more of our DBT worksheets. These worksheets provide helpful information and activities that exercise your child’s thinking brain.

Sources:

1. Martinez RR, Marraccini ME, Knotek SE, Neshkes RA, Vanderburg J. “Effects of Dialectical Behavioral Therapy Skills Training for Emotional Problem Solving for Adolescents (DBT STEPS-A) Program of Rural Ninth-Grade Students.” School Mental Health, 2021.
2. Flynn D, Joyce M, Weihrauch M, Corcoran P. “Innovations in Practice: Dialectical behaviour therapy – skills training for emotional problem solving for adolescents ( DBT STEPS ‐A): evaluation of a pilot implementation in Irish post‐primary schools.” Child and Adolescent Mental Health, 2018.