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DBT Pros and Cons Skill

The DBT Pros and Cons skill helps a person examine a crisis urge beyond its immediate relief or discomfort.

Unlike a general decision matrix, this distress tolerance exercise usually compares two choices: acting on an urge and resisting the urge. For each choice, consider short-term and longer-term consequences.

ChoiceShort-term effectsLonger-term effects
Act on the urge
Resist the urge

How to use it

  1. Name the specific urge and the behaviour being considered.
  2. Include possible relief as well as possible harm.
  3. Consider health, safety, relationships, values and future goals.
  4. Identify support that could make the safer choice more possible.
  5. Review the list before a predictable crisis when possible.

Safety

When an urge involves suicide, self-harm, violence, dangerous substance use or another immediate risk, do not depend on a worksheet alone. Use a safety plan and seek urgent local support.

Use the Pros and Cons worksheet guide.

Reference

Linehan, M. M. DBT Skills Training Manual, Revised Edition. Guilford Press, 2025.

Evidence and editorial note

Resource type: Educational overview of a DBT skill or skills module. It supports learning and practice but is not comprehensive Dialectical Behavior Therapy.

Evidence basis: Marsha M. Linehan’s DBT Skills Training Manual, Revised Edition (2025), official Behavioral Tech training information, current NICE guidance and peer-reviewed evidence reviews where treatment claims are discussed.

Review status: Written and evidence-checked by the CounselorAid editorial team. Last evidence review: 3 August 2026. No named independent clinical reviewer is being claimed. Please report factual or safety concerns through the contact page.

Important: This information cannot diagnose a condition, assess personal risk or replace care from an appropriately qualified professional. In an immediate crisis or medical emergency, use local emergency or crisis services.