Understanding Emotions
Emotions help us communicate, motivate, and organize actions—these are called their what?
What are their functions?
This skill tests whether your emotion fits the situation and its intensity.
What is Check the Facts?
Opposite Action is used when the emotion does NOT match these.
What are the facts?
PLEASE skills reduce these, making it easier to handle emotions.
What are vulnerabilities?
This skill focuses on intentionally adding enjoyable moments into your day.
What is building positive experiences?
Before choosing any DBT skill, people are taught to clearly name these.
What are emotions?
The first step is to identify this specific trigger event.
What is the prompting event?
For unjustified fear, the opposite action is doing this toward what you’re afraid of (safely).
What is approaching?
The “P” in PLEASE reminds us to care for this part of our well‑being.
What is physical health?
Creating a list of fun or relaxing activities helps build these short‑term experiences.
What are short‑term positive experiences?
When an emotion is stronger than the facts support, DBT calls it this.
What is an unjustified emotion?
Checking the Facts is especially helpful when emotions fall into this category.
What are unjustified emotions?
For unjustified anger, the opposite action often involves doing this instead of attacking.
What is being kind or gently avoiding?
Balanced meals throughout the day help regulate mood, representing this part of PLEASE.
What is balanced eating?
Working toward important goals helps build positive experiences in this timeframe.
What are long‑term positive experiences?
This step involves noticing thoughts, urges, and body sensations connected to a feeling.
What is observing and describing the emotion?
When facts don’t support the emotion, this skill is used next.
What is Opposite Action?
For unjustified sadness, Opposite Action includes doing this rather than withdrawing.
What is getting active or engaging?
Avoiding mood‑altering substances falls under this part of PLEASE.
What is the “A” (Avoid mood‑altering substances)?
Doing positive activities daily builds this emotional strength over time.
What is resilience?
An emotional experience includes the prompting event, interpretations, and these physical changes.
What are body sensations/physiological responses?
A major challenge: separating assumptions from these objective items.
What are facts?
For unjustified shame, the opposite action is doing this instead of hiding.
What is facing the situation or showing up?
A crucial part of emotional stability: getting the right amount of this PLEASE element.
What is sleep?
When positive experiences accumulate, this emotional effect develops.
What is accumulating positive emotions?