Reducing Emotional Suffering
Learn how to deal with emotions when they arise. Learn how to validate your emotions, be mindful of emotions, and change emotions. Also learn how to use radical acceptance and willingness to reduce emotional suffering.
Learn how to reduce emotional suffering by accepting your reality. Radical acceptance allows us to accept the reality that you are in instead of the reality you wish you were in. Doing this allows you to act effectively according to your reality. Based on DBT Skill of Radical Acceptance.
Accepting Reality through the Body
Learn ways that your body can communicate to your mind in order to create greater acceptance and to reduce emotional suffering. Learn the helpful DBT Skills of half-smile and willing hands.
The Importance of Self-Validation
Telling yourself, "don't feel sad," doesn't change that you are feeling sad. Learning how to validate and hold compassionate space for your emotions is a much more effective (and kind) approach. Self-validation helps your the emotional part of your brain to begin to quiet so that you can then m...
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
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.
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
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
Learn an effective way to deal with obsessional thinking.
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...
Problem Solving Worksheet
Use this worksheet to guide you through the process of effective problem solving.