Manage Extreme Emotions

DBT Skills Training Module: Emotion Regulation

The DBT skill Manage Extreme Emotions is a powerful approach to staying grounded when emotions feel overwhelming. It begins with mindfulness—observing and describing your current emotional experience without judgment. By identifying what you’re feeling and naming it, you create a sense of distance from the emotion, making it easier to respond thoughtfully instead of reacting impulsively. Staying present in the moment and participating fully, rather than becoming consumed by emotional intensity, allows you to remain connected to reality and access your inner resources. This skill encourages awareness and acceptance of your emotions while empowering you to navigate them effectively.

To manage extreme emotions, it’s essential to be willing to use a variety of tools from your DBT toolbox. These may include grounding techniques, distress tolerance skills, self-soothing activities, or regulating practices like paced breathing. The key is to try as many skills as needed until you find what works best in the moment. Flexibility is crucial because what soothes or regulates one day may not be effective the next. By staying open to experimenting with different approaches, you not only reduce emotional intensity but also build confidence in your ability to cope well and take care of yourself. This practice transforms extreme emotions into opportunities for growth and resilience.

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