Experiencing & Regulating your Emotions

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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Experiencing & Regulating your Emotions
  • 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

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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.

  • 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...

  • Common Thinking Mistakes

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

  • Thinking 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.

  • 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.

  • Finding Balance: Dialectics

    Learn how to use dialectical thinking to create greater balance in your life and improve relationships. From "DBT Skills .