Chain analysis worksheet

Pick one problem behavior and trace what led to it, link by link. Then find where a skill could have broken the chain.

Nothing you type leaves this device. There's no account, and nothing is saved anywhere but this browser.

This works best with your therapist, especially for self-harm. If you're thinking about suicide or hurting yourself right now, call or text 988.

1. The problem behavior

What exactly did you do, or not do?

One specific behavior, described so someone else could picture it. When and where it happened.

2. What set it off?

The prompting event

The thing that happened, outside you or inside you, that started the chain. Even if it seems small.

3. What made you more vulnerable?

What was already going on that made the prompting event hit harder.

Anything else?

4. The links in between

Everything between the prompting event and the behavior, in order: thoughts, emotions, body sensations, things you did, and things that happened. Small steps are better than big ones. For each link, pick a skill that could have replaced it.

5. What happened after?

Right away, for you and for others

Later on

6. Repair and prevention

How will you repair any harm?

Repair the actual harm done, to others and to yourself. Something real, not just an apology.

How will you lower your vulnerability, or head off the prompting event, next time?

What this tool does

A behavior chain analysis is a standard part of DBT individual therapy. It takes one problem behavior and lays out the chain that led to it: the vulnerabilities, the prompting event, every thought, emotion, body sensation and action in between, and the consequences. For each link you pick a skill that could have replaced it, then plan how to repair the harm and prevent the next chain.

Sample chain

Vulnerable: poor sleep, a stressful week.

Prompting event: my sister posted photos of a dinner I wasn't invited to.

Thought: "They don't want me around." Skill: Check the Facts.

Emotion: hurt, then anger, 9 out of 10. Skill: TIPP.

Action: picked up my phone and started typing. Skill: STOP.

Problem behavior: sent three angry texts and blocked her.

Repair: unblock her, apologize once, ask to talk this week.

Questions

What is a chain analysis in DBT?

A behavior chain analysis looks at one specific problem behavior and traces, link by link, what led to it: what made you vulnerable, the event that set it off, the thoughts, emotions, body sensations and actions in between, and what happened after. Then you find where a skill could have broken the chain, and plan how to repair any harm.

Why do a chain analysis?

Problem behaviors rarely come out of nowhere. Seeing the links shows the points where you could step in next time, often well before the urge peaks. In DBT, chain analyses are a standard part of individual therapy.

Should I do this on my own?

You can start one on your own and bring it to session. It works best with a DBT therapist, especially when the behavior is self-harm or a suicide attempt. If you're in crisis right now, call or text 988.

Is this worksheet private?

Yes. There is no account and nothing is sent anywhere. Your draft is kept only in this browser, and the Clear button removes it.

Skills tools work best alongside a DBT therapist. How to find real DBT.

Chain analyses do the most good with a DBT therapist who can help you find the links. Send us a message.