Experiencing & Regulating your Emotions
Emotions are part of our human experience, however, they can be very difficult to navigate. In this collection, you will learn how to effectively experience your emotions and how to regulate them. You will learn how to be more mindful of your emotions and also how to change them if acting on the emotion if needed.
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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...
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Mindfulness of Current Emotion Handout
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Mindfulness of Current Emotion Worksheet
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Common Thinking Mistakes
This video describes numerous common thinking patterns that can increase negative emotion and make life more difficult to handle.
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88.3 KBThinking Mistakes Handout
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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.
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Rethinking Thinking Mistakes Worksheet
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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.
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Check the Facts with Your Emotion Worksheet
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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.
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Quick Guide to Opposite Action Handout
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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.
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204 KBOpposite Action Worksheet
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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... -
141 KBProblem Solving Worksheet
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Use this worksheet to guide you through the process of effective problem solving.
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Opposite Action and Problem Solving Review Handout
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Changing Unwanted Emotions: Figuring Out Which Skill to Use Handout
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Trouble Shooting
Watch this video on how to use trouble shooting when emotion regulation skills don't seem to be working.
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Trouble Shooting Emotion Regulation Skills Handout
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Quieting Obsessional Thinking: Obsessional Thinking Protocol
Learn how to quiet obsessional thinking. View the "Quieting Obsessional Thinking Handout" for more guidance.
1. Observe that you are may be having obsessional thinking
2. Label the obsessional thinking as “obsessional thinking.” Say to yourself, “I am having obsessional thoughts.”
3. Observe t... -
Quieting Obsessional Thinking Handout
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Learn an effective way to deal with obsessional thinking.
