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… Continue reading Manage Extreme Emotions
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… Continue reading Build Mastery
Healthy habits are an important part of managing mood swings, depression, anger, irritability, and other emotions that cause distress. Use the following acronym to Reduce Emotional Vulnerability by remembering to stay S.T.R.O.N.G. Work on these skills, monitor your progress, and master them one by one.
The Emotion Regulation module emphasizes acquiring long-term positives through intentional life changes, relationship building, and mindfulness. It encourages individuals to list desired positive events and take actionable steps toward achieving them. Participants are advised to focus on immediate joys, ignore worries about their duration, and embrace their right to enjoy positive experiences.
This Emotion Regulation Skill from DBT Skills Training helps you learn how to Acquire Positives in the Short Term.
THE PURPOSE of this skill is to engage in thinking/behaviors that are different from the emotion you feel at the time in order to SHIFT THAT EMOTION. It helps you reinforce you are capable of managing your emotions and being in control of your behaviors.
We can regulate emotions by giving ourselves a sense of control through methodically trying to solve the problem. When you allow yourself to work through issues with Wise Mind, Self-Validation, and Compassionate Awareness, you reduce the likelihood of being overwhelmed by Emotion Mind.
When you notice this occurring, try to regulate emotions by identifying facts of the matter. Make the decision to respond only to facts, what you know for sure, rather than opinions and interpretations.
By being able to identify a primary emotion you are experiencing, you have a better chance of managing impulses, regulating emotions and ultimately having more control over your behaviors.
Inner Renovations Toolbox 