DBT Coping Skills Assessment

Discover which DBT skills are most suited to your current situation

How would you describe your current emotional state?

In crisis - feeling overwhelmed and unable to cope

High distress - very upset but still functioning

Moderate emotions - manageable but uncomfortable

Relatively stable - looking to build skills

What is your primary trigger or stressor right now?

Relationship conflict or interpersonal issues

Internal emotions - anxiety, depression, anger

External stressors - work, finances, life changes

Physical sensations - pain, illness, fatigue

When you're upset, what typically happens first?

Racing thoughts or negative thinking patterns

Physical symptoms - tension, rapid heartbeat, sweating

Urges to act impulsively or escape

Shutting down or feeling disconnected

How much time do you typically have to use coping skills?

Need immediate relief - seconds to minutes

Short-term - 5-15 minutes available

Moderate time - 15-30 minutes available

Extended time - 30+ minutes available

What type of coping strategies have helped you before?

Active/physical - movement, exercise, doing something

Mindful/reflective - breathing, meditation, awareness

Cognitive - thinking strategies, problem-solving

Social - talking to others, getting support

Are you currently in a situation where you need to interact with others?

Yes - and there's conflict or tension

Yes - I need to ask for something or set boundaries

Yes - but it's a supportive social situation

No - I'm alone and can focus on myself

What would be most helpful for you right now?

Survive this crisis without making it worse

Regulate my emotions and feel more balanced

Communicate effectively with others

Be more present and mindful

How well do you feel you understand your emotions right now?

Very unclear - I don't know what I'm feeling

Somewhat unclear - I have some idea

Pretty clear - I know what I'm feeling

Very clear - I understand my emotions well

Your Personalized DBT Skills Recommendations

DBT Skills Quiz