Emotion Regulation: d.b.t. style
Emotions are helpful and important. They communicate information to us about our environment and our experience. Goals of Emotional Regulation include: naming and understanding our own emotions, decrease the frequency of unpleasant emotions, decrease our vulnerability to emotions, and decrease emotional suffering. This article outlines a D.B.T. framework of Emotion Regulation.
Name it to tame it.
What emotion are you feeling?
Step 2: Check the Facts
Thoughts are not facts.
What is the objective reality of the situation?
Act opposite to the emotion's urge.
Only use this if the emotion does not fit the facts.
Write It Out….
Part 1: Identify Your Emotion
1. What am I feeling? (Try to name a specific emotion, like anger, sadness, or fear.)
My emotion is: _________________________________________________
2. Where do I feel it in my body? (e.g., tight chest, clenched jaw, tired legs)
I feel it in my: _________________________________________________
3. What was the event that triggered this feeling? (Describe what happened in a few words.)
The trigger was: _________________________________________________
Part 2: Check the Facts
1. What are the thoughts I'm having about this event? (e.g., "She's mad at me," "I'm a failure.")
My thoughts are: _________________________________________________
2. What are the objective facts? (What could you prove in a court of law? What did you actually see or hear?)
The facts are: _________________________________________________
3. Are my thoughts the same as the facts? (Circle one: Yes / No)
4. Are there other possible explanations for what happened? (Think of 2-3 other reasons why the event might have occurred.)
Possible explanations are: _________________________________________________
Part 3: Use Opposite Action
1. Does my emotion fit the facts? (Circle one: Yes / No)
If you circled yes, the emotion is justified. Use coping skills to manage it.
If you circled no, the emotion is not justified. Go to step 2.
2. What is the urge that comes with this emotion? (What does the feeling want you to do? e.g., "I want to isolate," "I want to lash out.")
My urge is: _________________________________________________
3. What is the opposite action? (What is the opposite of your urge? )
The opposite action is: _________________________________________________
4. How will I commit to doing this opposite action? (Be specific about what you will do.)
My plan is: _________________________________________________
