Accumulating Positive Emotions
What does “short-term positive experiences” mean in DBT?
Small, doable pleasant activities that boost your mood in the moment
What does “Building Mastery” help reduce?
Feelings of helplessness or being overwhelmed
What is the purpose of coping ahead?
To prepare for difficult situations before they happen
What does “ABC” stand for?
Accumulate Positives, Build Mastery, Cope Ahead
You feel down after work. You plan a favorite show and a good meal. Which skill?
Accumulating Positive Emotions
Name one example of an activity you can schedule to increase positive emotions.
(Any pleasant activity—music, walk, movie, etc.)
Give one example of a small mastery task
(Any: making your bed, reading 1 page, organizing one drawer.)
What’s the first step in coping ahead?
Identify the situation that may be challenging
Which skill helps you create a life worth living?
Long-term Accumulating Positives (building values-aligned life)
You want to reduce anxiety, so you commit to practicing driving 10 minutes daily. Which skill?
Building Mastery
Why do we schedule positive emotions instead of waiting for them
Because planning increases the chances we actually feel them
Why should mastery tasks be challenging but not impossible?
To increase confidence without causing shutdown or avoidance
Name one coping strategy you might rehearse during Cope Ahead
Deep breathing, self-soothing, scripts, grounding, opposite action, etc.
Which skill helps you prevent emotional vulnerability tomorrow?
ABC skills as part of PLEASE (preventing vulnerability
You have a difficult conversation tomorrow. You rehearse what you’ll say and how you’ll breathe. Which skill?
Cope Ahead
What does “opposite action for fear” look like in accumulating positives?
Approaching something small that you usually avoid
What is the long-term benefit of mastering small skills regularly?
Increased self-efficacy and emotional resilience
Why do we visualize ourselves coping successfully?
Visualization strengthens actual performance and reduces reactivity
Which skill is most useful the night before a stressful event?
Cope Ahead
You create a weekly “positive events” calendar. Which skill?
Accumulating Positive Emotions (Short-Term)
Describe the difference between short-term and long-term accumulating positive emotions
Short-term = daily pleasant events; long-term = building a life aligned with values
What does PLEASE stand for
Physical Exercise
Balanced Eating
Avoid mood altering substances
Exercise
What is the final step of Cope Ahead?
Practice relaxation afterward to reinforce the skill
Which skill focuses most on confidence and competence?
Building Mastery
You recognize that graduating in 2 years fits your values, so you map out steps and classes. Which skill?
Long-Term Accumulating Positives + Mastery