DBT Skills Training Module: Emotion Regulation
The DBT skill Let Go of Emotional Suffering teaches us the transformative power of acceptance. At its core, this skill is about acknowledging the things in life that cannot be changed while focusing on what can be. By practicing acceptance, we free ourselves from the ongoing emotional pain that comes from resisting reality or dwelling on the unchangeable. This doesn’t mean we approve of everything that happens—it means we choose to face life as it is, rather than as we wish it to be. When we release our grip on unhelpful thinking patterns and behaviors, we create space for clarity, healing, and purposeful action.
Letting go of emotional suffering also involves reflecting on the wisdom gained from each experience. By asking ourselves, What can I learn from this? and How can I apply that wisdom to take better care of myself?, we shift from being stuck in pain to fostering growth. This process empowers us to release not only the emotional pain but also the unproductive behaviors and thought patterns that amplify suffering. When we consciously choose to let go, we reduce unnecessary emotional burdens and move toward a healthier, more balanced state of mind, where we are better equipped to face life’s challenges with resilience and self-compassion.
APPLY THE SKILL
What is something you have been carrying with you that it is time to let go of to reduce emotional suffering?
Reference: Linehan, M.M. (2015). DBT Skills Training Manual (2nd ed.). Guilford Press.
Inner Renovations Toolbox 