Acquire Positives in the Short-Term

DBT Skills Training Module: Emotion Regulation

This Skill is ACQUIRE POSITIVES IN THE SHORT TERM.

To Increase Positive Experiences in the SHORT TERM:

 – Do pleasant things that are possible NOW.

 – Make your own list of joyful experiences that you can have every day.

 – Do at least one or two of these things MINDFULLY each day and record it in a journal.

In Dialectical Behavior Therapy (DBT) Skills Training, the skill “Acquire Positives in the Short Term” invites us to discover and create moments of joy and pleasure in our everyday lives, helping us build resilience and manage distress.

The first step is to engage in pleasant activities that are possible right now. This means tuning into small, accessible joys—like savoring a warm cup of your favorite tea, taking a gentle stroll in nature, or listening to uplifting music—that you can do immediately, without waiting for the perfect moment.

Next, create a personal list of joyful experiences you can embrace each day. This unique menu of positivity, tailored to your own preferences and circumstances, ensures that you have a variety of options to lift your spirits whenever you need a boost.

Finally, make a commitment to mindfully engage in at least one or two of these uplifting activities each day. Focus wholly on the experience, free from distractions, and take a moment to jot these moments down in a journal. Reflecting on these experiences helps deepen your appreciation for them, reinforces the habit of seeking joy, and allows you to observe how these small, positive choices can enhance your emotional well-being.

By consistently incorporating these gentle steps into your routine, you are nurturing a foundation of positivity and self-care that supports your long-term emotional balance, grounded in healthy and achievable short-term moments of joy.

APPLY THE SKILL:

What are 3 simple things you can do for yourself that would bring you joy – and are accessible to you on a regular basis?

Reference: Linehan, M.M. (2015). DBT Skills Training Manual (2nd ed.). Guilford Press.