Compare the short- and long-term effects of acting on an urge with the effects of resisting it.
The DBT Pros and Cons skill is a distress-tolerance exercise for high-risk or impulsive urges. It expands decision-making beyond the immediate relief or discomfort of one option.
Four-part comparison
| Short-term effects | Long-term effects | |
|---|---|---|
| Act on the urge | ||
| Resist the urge |
Prompts
- What relief, reward or escape might happen immediately?
- What harm, cost or complication might follow?
- What discomfort comes with resisting the urge?
- What values, relationships, health or goals could resisting protect?
- What support will make the safer option more possible?
Example
Sending an angry message may bring brief release but create conflict and regret. Not sending it may feel uncomfortable now but preserve time to clarify facts and respond in a way that protects the relationship and self-respect.
Safety
When an urge involves self-harm, suicide, violence, dangerous substance use or another immediate safety risk, do not rely on a worksheet alone. Use an existing safety plan and seek urgent local professional or emergency support.
Related resources
Evidence and source
This worksheet practises a skill described in Marsha M. Linehan’s DBT Skills Training Manual, Revised Edition (2025). The CounselorAid worksheet has not been independently validated as a treatment or outcome measure.
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.