Constellation Map – DBT 2.6

Constellation Map: Pattern Tracking & Chain Links

DBT • LEVEL 2.6 • Constellation Map

In DBT, a chain analysis is a way of slowing down a sequence: what happened, what you felt, what you thought, what your body did, the urges that came up, and what you finally did. Instead of “I just blew up,” you see a constellation of tiny stars — each one a step in the pattern.

When you can see the constellation, you can also see where to gently interrupt it. One new skillful move in the chain can change the whole pattern over time.

Click on any point in the constellation to explore that part of the chain.

These seven links make up a common DBT chain: Trigger → Thought → Emotion → Body → Urge → Action → Aftermath.
The goal is not to judge any link, but to understand it — so you can eventually insert a skill where it will help the most.

Constellation Builder

Choose one recent moment (big or small) and map it as a constellation. You do not have to fill every box perfectly.

1. Trigger: What set the chain in motion? (Outside event, memory, thought, sensation.)

2. First Thought(s): What did your mind say right after the trigger?

3. Emotion: What feeling(s) showed up? (Name at least one.)

4. Body: What did you notice in your body?

5. Urge: What did you feel pulled to do?

6. Action: What did you actually do?

7. Aftermath: What happened next? (Consequences and feelings after the action.)

Constellation Map Quiz

Practice spotting where you are in the chain — and why it matters.

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