Dialectical Behavior Therapy
DBT Emotion Wheel
Free DBT-compatible emotion wheel for dialectical behavior therapy. Practice emotion regulation skills, identify feelings, and build distress tolerance.
DBT basics
What is a DBT Emotion Wheel?
A DBT emotion wheel is a tool specifically designed for use in Dialectical Behavior Therapy, a evidence-based treatment developed by Dr. Marsha Linehan for emotional regulation. The emotion wheel supports DBT’s core skill of “emotion identification” — the first step in emotion regulation.
In DBT, identifying and naming emotions reduces their intensity and helps prevent impulsive reactions. The wheel provides precise emotional vocabulary that goes beyond vague terms like “upset” or “stressed,” which is essential for effective emotion regulation.
Core skills
How DBT Uses the Emotion Wheel
- 01
Emotion Identification
The foundation of emotion regulation. Name the emotion precisely before attempting to change it.
- 02
Check the Facts
Once you identify the emotion, use DBT's 'Check the Facts' skill to determine if the emotion fits the situation.
- 03
Opposite Action
When the emotion doesn't fit the facts, identify it clearly so you can apply the opposite action skill.
- 04
Building Emotion Vocabulary
Increase emotional granularity to improve regulation and reduce black-and-white thinking.
In practice
Using the Wheel in DBT Practice
- 01
Daily Diary Card
Use the wheel when filling out your diary card to identify emotions accurately
- 02
Between Sessions
Practice identifying emotions in real-time when distress arises
- 03
Skills Training
Reference during emotion regulation module homework
- 04
Mindfulness Practice
Observe and describe emotions without judgment using specific labels
Use cases
Perfect For
- DBT group therapy participants
- Individual DBT clients
- BPD treatment programs
- Emotion regulation skills practice
- DBT therapists and counselors
- Diary card completion
Ready to practice emotion regulation?
Try our free DBT-compatible emotion wheel — no sign-up required.