Weekly Practice Tracker Worksheet
CBT + DBT Toolbox Session 2 Homework Sheet
Weekly Practice Tracker
Taking your skills into the real world
Part 1: One Wise Mind Moment
At some point this week, you will face an anxious or overwhelming moment. Fill out this map to show how you paused and listened to your Wise Mind.
1. What was the situation? (Where were you? What was happening?)
Emotion Mind said:
Reasonable Mind said:
Wise Mind said: (Combining feelings and facts)
What I actually chose to do:
Part 2: Box Breathing Practice Log
Practice Box Breathing (or the 4-6 Exhale method) at least 3 times this week. Remember, we practice when we are calm so that it is easier to use when we really need it!
1
Practice Session 1
Date/Time: _________________
Before: /10
After: /10
Helpful Same Dislike
2
Practice Session 2
Date/Time: _________________
Before: /10
After: /10
Helpful Same Dislike
3
Practice Session 3
Date/Time: _________________
Before: /10
After: /10
Helpful Same Dislike
Feel, Think, Choose • CBT + DBT Series Bring this back to Session 3 to officially update your Coping Toolbox!
