DBT Skills to increase positive emotions, improve ability to regulate emotions, learn to change emotions, and reduce emotion suffering.
This video provides a general overview of the DBT emotion regulation module.
Learn five basic ways to deal with a problem. The DBT Skills on this video platform will give you the tools that you need to deal effectively with problems.
1. Stay miserable
2. Make things worse by acting ways that may lead to negative consequences now or in the future.
3. Problem solve the...
List of positive affirmations about emotions.
Learn about the primary emotions and the ways that we experience emotions, associated action urges, and the gifts of those emotions. Learn about happiness, sadness, anger, fear, shame, guilt, jealousy, envy, disgust, and love.
Learn the general way that emotions work. Learn things that keep emotions around for a long time and behaviors that reactivate emotions.
This video describes numerous common thinking patterns that can increase negative emotion and make life more difficult to handle.
In this handout you'll find some common thinking mistakes, which can lead to misinterpreting situations and experiencing painful emotions. Try to notice (nonjudgmentally) when use one of these thinking mistakes and see if you can come up with a new dialectical thought in its place.
Learn how to reduce emotional suffering by allowing yourself to ride the wave of your emotion. Learn how to observe your emotion nonjudgmental as well as respect and love your emotion. In doing so, you will allow the emotion to complete its process and will help you to avoid issues that arise d...
Learn the DBT Skills of Check the Facts and Opposite Action. Learn to recognize wether or not an emotion is justified or unjustified by checking to see if the emotion fits the facts. Learn to change the emotion by using opposite action.
Learn the DBT Skill of Opposite Action to change an emotion if the emotion doesn't fit the facts or is unhelpful in a situation. Learn about how to practice opposite action with each of the primary emotions to help you change the emotion.
View a quick guide for how to use opposite action if your emotion doesn't fit the facts and will not be helpful in moving you towards your goals.
Learn how to increase positive emotions in the short term. Part of the DBT Skills ABC PLEASE.
Learn how to create positive emotions in the long term by understanding your values and working towards goals based on your values.
Learn to develop goals and increase likelihood of achieving those goals.
Learn the DBT Skills of Building Mastery and Coping Ahead. Build competence by doing things to increase mastery. Learn to cope ahead for difficult situations to be able to be prepared to act effectively.
Learn the very important DBT PLEASE skills. Learn how physical health, nutrition, sleep, refraining from mood-altering substances, and balanced exercise are essential for maintaining balanced mood.
Learn ways to improve sleep and make it easier to fall asleep.