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From DBT Skills Training Handouts and Worksheets, Second Edition  by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permission 
to photocopy this handout is granted to purchasers of this book for personal use only (see copyright page for details).distress tolerance Handout 14a   (Distress Tolerance Worksheet 10) (p. 1 of 2)
practicing h alf- Smiling and Willing h ands
1. half- Smile W hen you fir ST W ake up in T he mornin G.
Hang a branch, any other sign, or even the word “smile” on the ceiling or wall, so that you see it 
right away when you open your eyes. This sign will serve as your reminder. Use these seconds before you get out of bed to take hold of your breath. Inhale and exhale three breaths gently while maintaining a half-smile. Follow your breaths. Add willing hands to your half-smile, or 
practice willing hands alone.
2. half- Smile D urinG  your free momenTS .
Anywhere you find yourself sitting or standing, half-smile. Look at a child, a leaf, a painting on a 
wall, or anything that is relatively still, and smile. Inhale and exhale quietly three times.
3. half- Smile W iTh Willin G han DS W hile you are li STenin G To mu Sic.
Listen to a piece of music for 2 or 3 minutes. Pay attention to the words, music, rhythm, and sentiments of the music you are listening to (not your daydreams of other times). Half-smile 
while watching your inhalations and exhalations. Adopt a willing-hands posture.