DBT Skills Training Module: Emotion Regulation
This Skill is ACQUIRE POSITIVES IN THE LONG-TERM.
To Increase Positive Experiences in the LONG TERM:
- Make changes in your life so that positive events will occur more often.
- Build a “life worth living,” that you are proud to live based on being true to yourself.
- Make a list of positive events you want to happen.
- List small steps towards making it happen.
- Take the first step.
ATTEND TO RELATIONSHIPS
- Repair old relationships
- Reach out for new relationships
- Enrich current relationships
- Avoid avoiding and avoid giving up.
BE MINDFUL OF POSITIVE EXPERIENCES
- FOCUS attention on positive events that happen (even the smallest ones)!
- REFOCUS when your mind wanders to future worries, past regrets, current distractions and other thoughts while you PARTICIPATE mindfully in your joyful moment.
- Make a list of things that interrupt enjoyment for you and be prepared to TURN THE MIND back to your joyful moment when these things appear.
BE UNMINDFUL OF WORRIES
- Pay NO MIND to when a positive experience will end, just enjoy it fully.
- Pay NO MIND to whether you deserve the positive experience. It is yours to enjoy.
- Pay NO MIND about how much is expected of you. Just be yourself having a positive experience.
APPLY THE SKILL
Can you think of any relationships that you can repair, reach out to, or enhance that could improve positive experiences in the future?
Reference: Linehan, M.M. (2015). DBT Skills Training Manual (2nd ed.). Guilford Press.
Inner Renovations Toolbox 