Coping with Intense Emotions

Coping with Intense Emotions

Learn effective ways to cope with intense emotions without using problematic coping behaviors such as emotional eating, using substances, or other coping mechanisms that lead to negative consequences.

Coping with Intense Emotions
  • Intro to Dealing with Intense Emotions

    Intense emotions and pain are part of life. Learning how to cope with them effectively is important. These skills will give you practical ways to reduce intense emotions and accept reality so that you can continue to move towards what matters to you.

  • STOP Skill: Reduce Impulsive Action

    Learn the very valuable DBT STOP skill, which helps you to slow down your reactions and respond with mindful awareness.

    S - Stop
    T - Take a step back
    O - Observe
    P - Proceed Mindfully

  • New! Urge Management: 15 Minute Rule

    Stop acting on urges that lead to negative consequences! This video provides you with a simple strategy that you can use if you struggle with acting on urges. Use the handout for a quick reference!

  • Urge Management Handout

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  • Accepting Reality

    Learn how to reduce emotional suffering by accepting your reality. Radical acceptance allows us to accept the reality that you are in instead of the reality you wish you were in. Doing this allows you to act effectively according to your reality. Based on DBT Skill of Radical Acceptance.

  • Accepting Reality through the Body

    Learn ways that your body can communicate to your mind in order to create greater acceptance and to reduce emotional suffering. Learn the helpful DBT Skills of half-smile and willing hands.

  • Distraction Skills: Wise Mind ACCEPTS

    Use the DBT ACCEPTS skills to Distract when feeling intense emotion. Distracting can be helpful in distracting your mind from things that may reactivate the strong emotion.

  • Wise Mind ACCEPTS: Distraction Observation Worksheet

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    Crisis survival strategies focus on finding ways to survive and tolerate the moment without engaging in problem behaviors. These skills are about doing what works to get through the moment of crisis without making things worse with problematic coping methods. Crisis survival skills are essential...

  • TIPP - Reducing Intense Emotion through the Body

    The DBT TIPP skill helps to rapidly change an emotion by creating neurophysiological changes that create a sense of calm and wellbeing.

  • TIPP Observations Worksheet

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    Use the “TIPP” Skill to change your body chemistry to reduce extreme emotions quickly. Use Temperature, Intense Exercise, Paced Breathing, and Progressive Muscle Relaxation when: You are feeling emotionally overwhelmed, completely in Emotion Mind, or your emotion is so intense that you are not p...

  • Progressive Muscle Relaxation Instructions

    This video will explain how to do a progressive muscle relaxation practice to improve relaxation and reduce emotional intensity.

  • Body Scan Mindfulness Practice

    Guided mindfulness practice where you will be guided through observing the body starting at the feet and moving up to the head.

  • IMPROVE the Moment

    The DBT IMPROVE skills help to intentionally increase positives in a situation. This skill is part of the DBT Distress Tolerance module and can help you to effectively deal with distressing emotions by improving the moment.

  • IMPROVE the Moment Journal

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    Use this journal worksheet to track your practices of the IMPROVE skills. What do you observe?

  • Self-Soothing

    The DBT Self-Soothe skills help you to nurture and soothe yourself when you are experiencing an intense emotion. These skills can also be used as important self care techniques to reduce stress.

  • Self-Soothe Journal

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    Use this journal worksheet to track your use and observations of Self-Soothe practices. Remember, you don’t have to wait for intense emotions to use these skills! Self-Soothing Skills can also be used as important self-care techniques to reduce stress.