Functions of Emotions
What are the three main functions of emotions in DBT?
To motivate action, communicate to others, and communicate to ourselves.
What does the “A” in ABC stand for?
Accumulate Positive Emotions.
What is the purpose of Checking the Facts?
To see if your emotion fits the facts of the situation.
What is the goal of Opposite Action?
To change an emotion by acting opposite to its urge.
When is Problem Solving the best skill to use?
When your emotion does fit the facts and you can change the situation.
Emotions can be useful signals about what?
About what’s important to us — our needs, goals, and values.
What does the “B” in ABC stand for?
Build Mastery — do things that make you feel competent and confident.
What’s one question to ask when checking the facts?
“What is the emotion I’m feeling, and what event prompted it?”
What’s an example of Opposite Action for fear?
Approach the situation you’re avoiding (if it’s safe).
What’s the first step in Problem Solving?
Describe the problem.
What happens when emotions are ignored or invalidated over time?
They can become stronger, more confusing, or harder to manage.
What does the “C” in ABC stand for?
Cope Ahead — plan how to handle emotional situations skillfully.
When your emotion doesn’t fit the facts, what’s the next DBT skill to use?
Opposite Action.
What’s an example of Opposite Action for anger?
Gently avoid, take a break, or act kindly instead of attacking.
What’s one method of generating possible solutions?
Brainstorm ideas — even ones that seem silly at first.
True or False: Emotions are always accurate reflections of reality.
False — emotions are signals, not facts.
What does “PLEASE” stand for?
Treat PhysicaL illness, balance Eating, avoid mood-Altering drugs, balance Sleep, and get Exercise.
What is one reason emotions might not fit the facts?
Misinterpretation, assumptions, or old learning from past experiences.
What must be true before using Opposite Action?
The emotion must not fit the facts or its intensity is not effective.
What should you do after picking a solution?
Try it out and see if it works — evaluate the results.
Give an example of how an emotion can motivate helpful action.
Fear can motivate us to escape danger; guilt can motivate us to make amends, etc.
Why is taking care of your physical health part of emotion regulation?
Because poor physical health can make emotions stronger and harder to manage.
In DBT, checking the facts helps reduce what two things?
Emotional intensity and impulsive reactions.
What’s the Opposite Action for sadness that isn’t fitting the facts?
Get active and do things that bring pleasure or mastery.
What’s one way to practice problem solving when you’re not upset?
Use it on small daily hassles to strengthen the skill.