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eMotion reGulation Handout 4 (Emotion Regulation Worksheets 3, 16) What makes it hard to regulate your emotions BioloGy Biological factors can make emotion regulation harder. lack of Skill You don’t know what to do to regulate your emotions. reinforcemenT of emoTional Behavior Your environment reinforces you when you are highly emotional.
If yes, go to Step 1: You are at your SkillS BreakDOWn POinT. Step 1. Use crisis survival skills to bring down your arousal: (See Distress Tolerance Handouts 6–9a.) • TIP your body chemistry. • DISTRACT yourself from the emotional events. • SELF- SOOTHE through the five senses. • IMPROVE the moment you are in. Step 2.
This worksheet helps you figure out whether it is the event that is causing your emotion, your interpretation of the event, or both. Use your mindfulness skills of observing and describing. Observe the facts, and then describe the facts you have observed. Step. 1. Step. 2.
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specific emotions, it’s an automatic, built-in part of our behavior. For example, if you see a two-year old child in the middle of the street and a car is coming, you will feel an emotion, fear , and this emotion will prompt you to run to save the child. You don't stop to think about it. You just do it. Your emotion has motivated your
Describe what you did to manage the emotion: Ask: Does this emotion fit the facts? Yes Check the facts No Ask: Is acting on this emotion effective? Check Wise Mind Be mindful of current emotions (Emotion Regulation Handout 22) Act on emotion/ action urge Problem-solve unwanted emotions (Emotion Regulation Handout 12) Do not act on emotion ...
Jun 28, 2024 · Our handout on DBT emotion regulation skills teaches children that there is a wealth of mechanisms for reducing emotional intensity, identifying feelings, and learning to cope. 3. DBT Ride The Wave Handout. Sometimes, difficult emotions feel like they might last forever. However, this isn’t the case.
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The first step in regulating emotions is learning to identify and label your emotions. Learning the purpose your emotions serve or the needs they fulfill is helpful so that you can identify what gets in the way of reducing painful emotions. REDUCING EMOTIONAL VULNERABILITY. The goal is to reduce emotional vulnerability learning to decrease ...
