DBT Reflection Tool

Behavior Chain Analysis Worksheet

A Behavior Chain Analysis is a core DBT diagnostic exercise. Use this interactive form to examine what happened step-by-step so you can break the chain and insert skillful alternatives in the future.

Fill out online & print for your next session with Rachel

1. The Target Behavior

What specific unhelpful behavior occurred that you want to analyze and change?

Target Behavior:

2. Vulnerability Factors

What made you susceptible to the trigger before it even happened?

Physical & Environmental State (e.g., poor sleep, illness, hunger, stress, skipped medication):

3. The Prompting Event

What specific outside trigger started the chain reaction?

Prompting Event:

4. The Links in the Chain

Trace the exact sequence of thoughts, body sensations, emotions, and action urges leading up to the behavior.

💭 Thoughts that went through my mind:

🫀 Body sensations & feelings:

⚡ Urges & preliminary actions:

5. Consequences

What were the short-term and long-term results of the target behavior?

Short-term result (e.g., immediate relief, temporary escape):

Long-term result (e.g., guilt, damaged trust, worsened distress):

6. Skill Interventions (Breaking the Chain)

Where could you have inserted a DBT skill to alter the course of events? Explore the core skill categories below to identify interventions for future situations:

Vulnerability Prevention

PLEASE Skills

Reduce body-based emotional vulnerability by taking care of physical illness, balanced eating, avoiding mood-altering substances, sleep, and exercise.

How could PLEASE skills help next time?

Crisis Distress Tolerance

TIPP Skills

Rapidly reset an overwhelmed nervous system using Temperature (cold water), Intense exercise, Paced breathing, and Paired muscle relaxation.

How could TIPP skills interrupt the urge?

Mindfulness & Reflection

Wise Mind Reflection

Pause to find the quiet middle ground between Emotion Mind (feeling-driven) and Reasonable Mind (logic-driven). Ask: "If I was at my best, what would I choose?"

What would Wise Mind say in that moment?

Interpersonal Effectiveness

DEAR MAN

Assert needs and boundaries effectively: Describe facts, Express feelings, Assert needs, Reinforce positive outcomes, stay Mindful, Appear confident, Negotiate.

What boundary or request could you communicate?

Body Regulation

Paced Breathing

Slowing your exhalations down to activate the parasympathetic nervous system and signal safety back to the brain (e.g., Box Breathing 4-4-4-4).

How could breathing slow the reaction?

Summary of Primary Replacement Skill:

Need guided practice or an interactive breathing circle? Explore Interactive DBT Skills Cheat Sheet →

7. Repair & Restitution

What steps can you take now to repair relationships or practice self-compassion?

Repair Action Plan: