103Mindfulness WorksHeet 9   (Mindfulness Handouts 9, 9a)
mindfulness of u npleasant e vents c alendar
Due Date:       Name:                   Week Starting:  
Be aware of an unpleasant event at the time it is happening. Pay attention to everyday, ordinary events that at the time feel painful or 
unpleasant to you. Try to experience the moment, even if it is only fleeting. Use the following questions to focus your awareness on the details of the experience as it is happening. Write it down later.
What was the 
experience?Were you aware 
of the unpleasant 
feelings while 
the event was 
happening?how did your body feel 
during this experience?Describe your emotions 
and thoughts while practicing 
the skill.What is your experience 
now, after using the skill?
example:  My 
boyfriend forgot my 
birthday.Yes. Tears just behind my eyes, sinking 
feeling in stomach, drooping of 
face and shoulders, tired.Hurt, sadness, “He doesn’t care 
enough to remember me,” “Does he 
really love me?” Wanting to go to 
sleep until tomorrow.He is a pretty forgetful guy. Maybe I need to remind him a lot.
monday:
Tuesday:
Wednesday:
(continued on next page )
From DBT Skills Training Handouts and Worksheets, Second Edition  by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permission to photocopy this worksheet is granted to purchasers of 
this book for personal use only (see copyright page for details). Purchasers may download a larger version of this worksheet from www.guilford.com/dbt-  worksheets .