Emotion Regulation Skills Collection

Emotion Regulation Skills Collection

DBT Skills to increase positive emotions, improve ability to regulate emotions, learn to change emotions, and reduce emotion suffering.

Emotion Regulation Skills Collection
  • Introduction to Emotion Regulation Module

    This video provides a general overview of the DBT emotion regulation module.

  • 5 Ways to Deal with a Problem

    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...

  • Emotions: Healthy ways of looking at emotions

    Learn all about emotions! Understand what is good about emotions and how to develop a healthier relationship to your emotions.

  • Awareness of Emotion Handout

    108 KB

    Develop greater awareness of your emotions and the accompanying action urges to be able to achieve better emotion regulation.

  • Limiting Beliefs/Myths about Emotions

    480 KB

  • Positive Self Statements Handout

    204 KB

    List of positive affirmations about emotions.

  • Biosocial Theory: Why Some People Struggle with Emotions

    Learn about the DBT Biosocial Theory, which explains why some people struggle with difficulties regulating emotions.

  • Biosocial Theory: Clip from Live DBT Skills Class

    Watch this clip from our live DBT Skills class where we discussed the Biosocial Theory, which explains why some people struggle with chronic emotion dysregulation.

  • Biosocial Theory PDF

    1.81 MB

  • Self-Validation Worksheet

    521 KB

    Use this worksheet to remember how to validate yourself and to use the self-validation script provided.

  • Primary 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.

  • Primary Emotions Handout

    590 KB

    Use this handout to get to know your primary emotions. Learn about common prompting events, interpretations, emotional experiences, emotional expressions, and after effects.

  • Primary Emotions Worksheet: Observing and Describing Emotions

    500 KB

    Explore your emotions and various common prompting events, interpretations, emotional experiences, emotional expressions, and after effects that happen when you experience a one of the primary emotions.

  • Model of Emotion

    Learn the general way that emotions work. Learn things that keep emotions around for a long time and behaviors that reactivate emotions.

  • Model of Emotion Handout

    538 KB

    Handout on the basic model of how emotions work. Vulnerability factors, prompting events, interpretation, emotion expression, emotion experiencing, and after effects.

  • Common Thinking Mistakes

    This video describes numerous common thinking patterns that can increase negative emotion and make life more difficult to handle.

  • How Thinking Influences Emotion

  • Thinking Mistakes Handout

    88.3 KB

    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.

  • Reducing Emotional Suffering: Mindfulness of Emotion

    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...

  • Check the Facts and Opposite Action

    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.

  • Opposite Action: Changing Emotion

    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.

  • Quick Guide to Opposite Action Handout

    154 KB

    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.

  • Opposite Action and Problem Solving Review Handout

    573 KB

  • Problem Solving

    Learn how to problem solve in an effective way. Refer to the "Problem Solving Worksheet" for more guidance.

    Steps for Problem Solving:
    1. Describe the PROBLEM?
    2. CHECK THE FACTS about the situation to make sure you have the right problem. Redefine the problem if needed to align with the fa...