DBT Skills Training Module: Emotion Regulation
We can regulate emotions by giving ourselves a sense of control through methodically trying to solve the problem. When you allow yourself to work through issues with Wise Mind, Self-Validation, and Compassionate Awareness, you reduce the likelihood of being overwhelmed by Emotion Mind.
Use your Observe skill and Identify the Problem you are facing. To ensure that you are using your emotional and energetic resources wisely, only respond to and address what you know to be the facts of the matter by practicing Check the Facts. Then determine what outcome you’d like to experience and Set Your Goals accordingly. How will you reach your goals? Brainstorm methods and potential solutions. Even if you are not certain, still Take Meaningful Action and be willing to Troubleshoot. If the problem is solved, excellent! If improvements still need to be made, Repeat the process until you are as satisfied as possible with the result.
Reference: Linehan, M.M. (2015). DBT Skills Training Manual (2nd ed.). Guilford Press.
Inner Renovations Toolbox 