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.
Develop greater awareness of your emotions and the accompanying action urges to be able to achieve better emotion regulation.
Learn the general way that emotions work. Learn things that keep emotions around for a long time and behaviors that reactivate emotions.
Handout on the basic model of how emotions work. Vulnerability factors, prompting events, interpretation, emotion expression, emotion experiencing, and after effects.
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 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...
Use this worksheet to guide you through the process of effective problem solving.
Watch this video on how to use trouble shooting when emotion regulation skills don't seem to be working.
Learn how to increase positive emotions in the short term. Part of the DBT Skills ABC PLEASE.
List of pleasurable activities to help increase positive emotions in the short term.
Learn how to create positive emotions in the long term by understanding your values and working towards goals based on your values.
Worksheet to help you to identify personal values and to assess how much you are living according to those values.
