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From DBT Skills Training Handouts and Worksheets, Second Edition  by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permis -
sion 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 .distress tolerance WorksHeet 3   (Distress Tolerance Handout 5)
pros and c ons of a cting on c risis u rges
Due Date:       Name:                   Week Starting:  
1. Describe the problem behavior  you are trying to stop:  
2. List pros and cons for acting on crisis urges (including urges to act and urges to quit), and 
create a separate list for resisting crisis behavior by tolerating distress and using skills. Use the back of this sheet if you need more room.
3. Read the pros and cons when an urge toward the problem behavior occurs.
problem behavior pro S con S
acting on crisis 
urges1. 1.
2. 2.
3. 3.
4. 4.
5. 5.
resisting crisis 
urges1. 1.
2. 2.
3. 3.
4. 4.
5. 5.
Identify which pros and cons are short-term (just for today) or long-term (beyond today). Then ask your Wise Mind: Would you rather have a good day or a good life? Make a mindful choice about 
your behavior.
If this worksheet helps you choose skillful behavior over crisis behavior, be sure to keep it where 
you can find it and review it again when you are in crisis.