Build Mastery

DBT Skills Training Module: Emotion Regulation

The DBT skill of Building Mastery is all about intentionally creating opportunities each day to feel competent, capable, and in control. When we feel mastery over aspects of our lives, we are better equipped to manage emotional challenges and navigate stress. This skill invites us to identify at least one activity or task every day that allows us to experience a sense of accomplishment. Whether it’s completing a work assignment, organizing a corner of your home, or trying something new, the focus is on cultivating confidence in your ability to succeed, even in small ways. Over time, these consistent actions strengthen your self-efficacy and provide a foundation for greater emotional resilience.

To build mastery, choose activities that are both manageable and meaningful to you. These can be as simple as making your bed in the morning, preparing a healthy meal, or following through with a plan you’ve set. It can also involve learning new skills, pursuing hobbies, or engaging in tasks that challenge you just enough to grow without overwhelming you. The key is to ensure that these activities align with your values and contribute to your sense of purpose. Acknowledge your effort and progress, regardless of how small the task may seem. The simple act of taking charge of your day, one task at a time, reinforces a positive sense of control and accomplishment.

Don’t forget to congratulate yourself along the way! Celebrating both big wins and small victories is essential for maintaining motivation and reinforcing positive habits. If you cleaned the kitchen after a long day, let yourself feel good about it. If you learned something new at work or helped a friend, give yourself the credit you deserve. By consistently building mastery, you create a positive feedback loop that not only helps regulate your emotions but also strengthens your sense of worth and capability. This practice, over time, becomes a powerful tool for emotional growth and personal empowerment.

APPLY THE SKILL:

What is something you can do or work towards each day that will give you a sense of accomplishment?

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