DBT Emotion Regulation Skills

Understanding and Naming Emotions

100

Muscles tightening, face gets hot, teeth clenched, having a goal blocked, believing you are being treated unfairly 

What is anger? 

(ER Handout 6, p214)

200

1. Motivate us for action 

2. communicate to (and influence) others

3. communicate to ourselves 

What are the three major functions of emotions?

(p. 210)

300

The way we describe/breakdown/visualize our emotions.

What is the model of emotions?

(p. 213)

400

hot/red face, doing something you believe is wrong, doing something that violates your personal values

What is guilt? 

(p. 223)

500

The skill we use when we want to decide whether or not to change the emotion

What is Pros and Cons of Changing Emotions

(ER Handout 1, p205)

Changing Emotional Responses

100

When we want to see if our description of the situation fits the facts

What is Check the Facts?

(p. 228)

200

-Threat to your life or another's

-Threat to your health or another's

-Threat to your well-being or another's

What is an example of when fear fits the facts?

(ER Handout 8A, p229)

300

When we know what is effective for us and don't want to do it, but we really don't want to

What is Opposite Action?

(p. 231)

400

Making every ounce in your body act "as if" you wanted to engage in the behavior

What is Opposite Action all-the-way

(p. 231)

500

When your emotions do fit the facts, but it is not effective to act on the emotion

What is Problem solving? 

(p. 241)

Reducing Vulnerability to Emotion Mind

100

1. intentionally having positive events for the immediate 

2. intentionally behavior to be the person you want to be

Accumulating Positives in the short term involves doing pleasant things that are possible right now.

Accumulating Positives in the long term involves making changes in your life right now, in order to increase the number of pleasant events occurring in the future.

(p. 248, 252)

200

Using your imagination to rehearse how you will deal with the situation effectively

What is cope ahead? 

(p. 256)

300

We use this skill to take care of our body/physiology to care for our mind and increase emotional resilience 

What is the PLEASE skill?

(p. 257)

400

This increases our sense of accomplishment, competence, and confidence to make us more emotionally resilient 

What is Building Mastery? 

(p. 256)

500

Accumulate positive 

Build mastery
Cope ahead
PLEASE 

What is ABC PLEASE

(p. 247)

Managing Difficult Emotions

100

Steps:
1. Observe your emotion
2. Practice mindfulness of body sensations
3. Remember: you are not your emotions
4. Practice loving (or welcoming) your emotions

What is Mindfulness of Current Emotions? 

(p. 264)

200

- TIPP 

- Wise Mind ACCEPTS 

- Self-soothe 

- IMPROVE the moment

What is Skills Breakdown? 

(p. 265)

300

- Extreme distress 

- Overwhelm

- Inability to focus your mind on anything besides the emotion 

- Mind shuts down

- Target behavior urges

- Willfulness 

What is Skills Breakdown Point 

(p. 265)

400

- respect your emotion

- do not judge your emotion 

- practice willingness to have an emotion 

- Radically accept your emotion

What is loving/welcoming your emotion? 

(ER Handout 22, p264)

500

1. Check biological sensitivities
2. Check your skills
3. Check for reinforcers
4. Check your mood
5. check for emotional overload
6. check for emotion myths 

What is Troubleshooting Emotion Regulations skills? 

(p. 266)