[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-1-en-105":3,"doc-seo-571541-105":53,"doc-detail-571541-en":126},{"code":4,"msg":5,"data":6},0,"success",[7,14,19,24,29,34,39,44,49],{"id":8,"doc_module":9,"doc_module_name":10,"category_name":11,"show_sort_weight":12,"slug":13},11,1,"Template","Presentations",90,"presentations",{"id":15,"doc_module":9,"doc_module_name":10,"category_name":16,"show_sort_weight":17,"slug":18},12,"Resumes",80,"resumes",{"id":20,"doc_module":9,"doc_module_name":10,"category_name":21,"show_sort_weight":22,"slug":23},14,"Invoices",70,"invoices",{"id":25,"doc_module":9,"doc_module_name":10,"category_name":26,"show_sort_weight":27,"slug":28},15,"Posters",60,"posters",{"id":30,"doc_module":9,"doc_module_name":10,"category_name":31,"show_sort_weight":32,"slug":33},16,"Social Media",50,"social-media",{"id":35,"doc_module":9,"doc_module_name":10,"category_name":36,"show_sort_weight":37,"slug":38},17,"Forms",40,"forms",{"id":40,"doc_module":9,"doc_module_name":10,"category_name":41,"show_sort_weight":42,"slug":43},18,"Letters",30,"letters",{"id":45,"doc_module":9,"doc_module_name":10,"category_name":46,"show_sort_weight":47,"slug":48},21,"Paper Templates",5,"papers-templates",{"id":50,"doc_module":9,"doc_module_name":10,"category_name":51,"show_sort_weight":4,"slug":52},158,"General","general-158",{"code":4,"msg":54,"data":55},"ok",{"site_id":56,"language":57,"slug":58,"title":59,"keywords":60,"description":61,"schema_data":62,"social_meta":119,"head_meta":121,"extra_data":123,"updated_unix":125},105,"en","dbt-cheat-sheet-dbt-diary-card","DBT CHEAT SHEET - DBT Diary Card","","DBT diary card and skills tracker template for documenting target behaviors, urges, actions, and emotion ratings on a 0–5 scale. Includes guidance for separating targets into life-threatening, therapy-interfering, and quality-of-life-interfering categories, plus notes on medication use and skills usage. Provides a structured cheat sheet of core DBT modules—mindfulness, emotional regulation, distress tolerance, and interpersonal effectiveness—with actionable sub-skills such as wise mind, validation, PLEASE, TIP/STOP, and DEAR MAN.",{"@graph":63,"@context":118},[64,80,101],{"@type":65,"itemListElement":66},"BreadcrumbList",[67,71,74,77],{"item":68,"name":69,"@type":70,"position":9},"https://docshare.wps.com","Home","ListItem",{"item":72,"name":10,"@type":70,"position":73},"https://docshare.wps.com/template/",2,{"item":75,"name":36,"@type":70,"position":76},"https://docshare.wps.com/template/forms/",3,{"item":78,"name":59,"@type":70,"position":79},"https://docshare.wps.com/template/dbt-cheat-sheet-dbt-diary-card/571541/",4,{"url":78,"name":59,"@type":81,"image":82,"author":87,"headline":59,"publisher":90,"fileFormat":93,"inLanguage":57,"description":61,"dateModified":94,"datePublished":95,"encodingFormat":93,"isAccessibleForFree":96,"interactionStatistic":97},"DigitalDocument",{"url":83,"@type":84,"width":85,"height":86},"https://docshare.wps.com/thumbnails/dbt-cheat-sheet-dbt-diary-card/571541.png","ImageObject",442,249,{"name":88,"@type":89},"Eliana","Person",{"url":68,"name":91,"@type":92},"DocShare","Organization","application/pdf","2026-10-18","2026-10-13",true,{"@type":98,"interactionType":99,"userInteractionCount":9},"InteractionCounter",{"@type":100},"ViewAction",{"@type":102,"mainEntity":103},"FAQPage",[104,110,114],{"name":105,"@type":106,"acceptedAnswer":107},"How should target behaviors be classified in the DBT diary card?","Question",{"text":108,"@type":109},"Targets are grouped into life-threatening behavior, therapy-interfering behavior, and quality-of-life-interfering behavior. These behaviors are described as stopping progress in life.","Answer",{"name":111,"@type":106,"acceptedAnswer":112},"What do the 0–5 ratings in the urge, pain/fear/anger/shame/joy/sadness columns mean?",{"text":113,"@type":109},"In the urge column, rate urges from 0–5. For the emotions column, rate feelings from 0–5 based on intensity.",{"name":115,"@type":106,"acceptedAnswer":116},"How is the “Skills*” item scored in the skills tracker?",{"text":117,"@type":109},"Rate how much you thought about using a skill from 0–5. Use 5 if you used a skill and it was helpful; use lower values if you did not or it did not work.","https://schema.org",{"og:url":78,"og:type":120,"og:title":59,"og:site_name":91,"og:description":61},"article",{"robots":122,"canonical":78},"index,follow",{"doc_id":124,"site_id":56},571541,1792291754,{"code":4,"msg":5,"data":127},{"doc_id":124,"user_id":128,"nickname":88,"user_avatar":129,"doc_module":9,"category_id":35,"category_name":36,"doc_title":59,"doc_description":61,"doc_content":130,"file_id":131,"file_url":132,"file_type":133,"file_size":134,"view_count":9,"is_deleted":4,"is_public":9,"is_downloadable":9,"audit_status":9,"page_count":37,"language":135,"language_code":57,"site_id":56,"html_lang":57,"table_of_contents":136,"faqs":137,"seo_title":138,"seo_description":61,"update_tm":139,"read_time":20},4398048949847,"https://ap-avatar.wpscdn.com/avatar/400002536579ef2da7f?_k=1778318612642679267","Target behavior:  \nStarting date /week:  \nDBT DIARY CARD /DBT SKILLS TRACKER  \nIn DBT there are 3 categories of targets:life-threatening behavior,therapy-interfering behavior,and quality-of-life-interfering behavior.Thesebehaviors stop you from progressing in your life.  \nIn the urge column,rate in scale of 0-5.For the action column,mark an Xif you acted on that behavior.For the emotions column,rate from 0-5depending on the intensity of your feelings.  \n\n|  | Target behavior   |  | Emotions   |  |  |  |  |  |  | Others   |  |\n| --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- |\n|  | Urge   | Action   | Pain   | Fear   | Anger   | Shame   | Joy   | Sadness   | Anxious   | Meds(y/n)   | Skills*   |\n| Mon   |  |  |  |  |  |  |  |  |  |  |  |\n| Tues   |  |  |  |  |  |  |  |  |  |  |  |\n| Wed   |  |  |  |  |  |  |  |  |  |  |  |\n| Thurr   |  |  |  |  |  |  |  |  |  |  |  |\n| Fri   |  |  |  |  |  |  |  |  |  |  |  |\n| Sat   |  |  |  |  |  |  |  |  |  |  |  |\n| Sun   |  |  |  |  |  |  |  |  |  |  |  |\n\n*Skils:From a scale from 0-5,rate how much you thought about using a skill,r if it didn't work,up to 5 where you used a silland it was helpful.  \n\n|  |  |  | M   | T   | W   | T   | F   | S   | S   |\n| --- | --- | --- | --- | --- | --- | --- | --- | --- | --- |\n| MINDFULNESS   | \"What\"skills   | Wise mind:Balance between emotional mind and reasonable mind   |  |  |  |  |  |  |  |\n|  |  | Observe:Look at the situation without judgement  \u003Cbr>Describe:Put words on it,describe it in a \"matter of fact\"way   |  |  |  |  |  |  |  |\n|  |  |  |  |  |  |  |  |  |  |\n|  |  | Participate:Let yourself get involved in the moment   |  |  |  |  |  |  |  |\n|  | \"How\"skills   | One-mindfully:in the moment   |  |  |  |  |  |  |  |\n|  |  | Non-judgemental:Facts   |  |  |  |  |  |  |  |\n|  |  | Effectively:Focus on what works.Focus on your objectives   |  |  |  |  |  |  |  |\n| EMOTIONAL  \u003Cbr>REGULATION   | VITALS   | Validate yourself,Imagine yourself doing it,Take small steps,Applaud  \u003Cbr>yourself,Lighten your load,Sweeten the pot   |  |  |  |  |  |  |  |\n|  | ABC   | Accumulate positive emotions,Build mastery,Cope for emotional events   |  |  |  |  |  |  |  |\n|  | PLEASE   | P&L physical illness (treat),Eating (balance),Altering drugs (avoid),  \u003Cbr>Sleep (balance),Exercise (regularly)   |  |  |  |  |  |  |  |\n| EFFECTIVENESS  \u003Cbr>INTERPERSONAL   | Goals   | Set boundaries,recognize when to say no   |  |  |  |  |  |  |  |\n|  |  | Mindfulness of emotions;label emotions.Opposite action to emotion urges   |  |  |  |  |  |  |  |\n|  |  | Check the facts,problem solving.Resolve conflit effectively   |  |  |  |  |  |  |  |\n|  | GIVE   | Gentle,Interested,Validate,Easy manner   |  |  |  |  |  |  |  |\n|  | FAST   | Fair,Apology-free,Stick with values,Truthfulness   |  |  |  |  |  |  |  |\n|  | DEAR MAN   | Describes,Express,Assert,Reinforce,Mindful,Appear confident,Negotiate   |  |  |  |  |  |  |  |\n| TOLERANCE  \u003Cbr>DISTRESS   | TIPP  \u003Cbr>STOP   | Tip the temperature,Intense exercise,Paced breathing,Paired muscle relaxation   |  |  |  |  |  |  |  |\n|  |  | Stop-do not react,Take a step back,Observe,Proceed mindfully   |  |  |  |  |  |  |  |\n|  | ACCEPTS   | Activities,Contributing,Comparisons,Emotion opposites,Pushing away,  \u003Cbr>Thoughts,Sensations   |  |  |  |  |  |  |  |\n|  | IMPROVE   | Imagery,Meaning,Prayer,Relaxation,One thing at atime,Vacation,  \u003Cbr>Encouragement   |  |  |  |  |  |  |  |\n|  | Breathing   | Observe the breath.Breath in for 4 secs,hold for 7 sec,breathe out for 8 secs   |  |  |  |  |  |  |  |\n|  | PROS/CONS  \u003Cbr>Self-soothe  \u003Cbr>Radical acceptance   | Of doing or not doing something.Think of positive and negative consequences   |  |  |  |  |  |  |  |\n|  |  | Using the 5 senses:vision,touch,hearing,smell and taste   |  |  |  |  |  |  |  |\n|  |  | Accepting what is not under your control and embracing what is happening now  \u003Cbr>in a non-judgmental way   |  |  |  |  |  |  |  |\n\n# DBT CHEAT SHEET\n\n## MINDFULNESS\n\nWISE MIND  \nB","cbCaieO0pizxryix","https://ap.wps.com/l/cbCaieO0pizxryix","pdf",11770974,"English","# DBT Diary Card / DBT Skills Tracker\n## Target behavior and rating instructions\n## Skills modules cheat sheet\n### Mindfulness\n### Emotional Regulation\n### Effectiveness / Interpersonal Effectiveness\n### Distress Tolerance","[{\"question\":\"How should target behaviors be classified in the DBT diary card?\",\"answer\":\"Targets are grouped into life-threatening behavior, therapy-interfering behavior, and quality-of-life-interfering behavior. These behaviors are described as stopping progress in life.\"},{\"question\":\"What do the 0–5 ratings in the urge, pain/fear/anger/shame/joy/sadness columns mean?\",\"answer\":\"In the urge column, rate urges from 0–5. For the emotions column, rate feelings from 0–5 based on intensity.\"},{\"question\":\"How is the “Skills*” item scored in the skills tracker?\",\"answer\":\"Rate how much you thought about using a skill from 0–5. Use 5 if you used a skill and it was helpful; use lower values if you did not or it did not work.\"}]","DBT CHEAT SHEET - DBT Diary Card | PDF",1791922134]