Emotions
Before you can regulate an emotion, DBT recommends doing this first.
What is naming the emotion?
When fear tells you to avoid something, DBT says to do this instead.
What is approach gradually?
The P in PLEASE stands for treating this.
What is physical illness?
This skill helps you prepare for stressful situations before they happen.
What is Cope Ahead?
This DBT strategy focuses on creating enjoyable experiences every day.
What is Building Positive Experiences?
This skill asks whether your emotional reaction matches reality.
What is Check the Facts?
This DBT skill involves acting opposite to an ineffective emotional urge.
What is Opposite Action?
The L stands for maintaining this.
What is balanced eating?
The first step in Cope Ahead is identifying this.
What is the upcoming challenge or stressful situation?
"What would make today 1% better?" is a question associated with this skill.
What is Accumulating Positive Emotions?
Instead of saying "I feel bad," DBT encourages identifying emotions more specifically. This process is called this.
What is labeling or naming the emotion?
Shame often urges people to hide. The opposite action is to do this.
What is engage, show up, or make eye contact?
The first E refers to avoiding these substances.
What are mood-altering drugs?
During Cope Ahead, you mentally rehearse using these.
What are coping skills?
After naming an emotion, DBT often recommends this next step.
What is Check the Facts?
You notice thoughts, body sensations, and feelings without judging them. This skill is called this.
What is Observe and Describe?
Anger may urge you to attack or lash out. Opposite Action suggests this approach.
What is being gentle or stepping back and listening?
The A in PLEASE focuses on this daily habit.
What is balanced sleep?
This technique often involves imagining yourself handling a difficult situation successfully.
What is visualization?
"Tightness in my chest" is an example of this DBT practice.
What is Observing and Describing?
If an emotion fits the facts and there is a real problem, DBT recommends this next step.
What is Problem Solving?
Opposite Action is appropriate when an emotion doesn't fit the facts or when this is true.
What is acting on the emotion would be ineffective?
The final E encourages this activity to improve emotional resilience.
What is exercise?
Give one example of a situation for which Cope Ahead could be useful.
What is a family gathering, presentation, difficult conversation, or medical appointment?
Complete the DBT emotional regulation flow:
Name the emotion → Check the facts → If the emotion doesn't fit the facts, use ________.
What is Opposite Action?