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eMotion reGulation Handout 4a (Emotion Regulation Worksheet 3) myths about emotions 1. There is a right way to feel in every situation. Challenge: 2. Letting others know that I am feeling bad is a weakness. Challenge: 3. Negative feelings are bad and destructive. Challenge: 4. Being emotional means being out of control. Challenge: 5.
Permission to photocopy this worksheet is granted to purchasers of DBT Skills Training Handouts and Worksheets, Second Edition, and DBT Skills Training Manual, Second Edition, for personal use and use with individual clients only. (See page ii of this packet for details.) (Emotion Regulation Handouts 21, 22)
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eMotion reGulation Handout 3 (Emotion Regulation Worksheets 2, 2a–c) What emotions Do for you emoTionS moTivaTe (anD orGanize) uS for acTion •• Emotions motivate our behavior. Emotions pre pare us for action. The action urge of specific emotions is often “hard-wired” in biology. •• Emotions save time in getting us to act in ...
Event → Thoughts → Emotions Our emotions can also have a big effect on our thoughts about events. Event → Emotion → Thoughts Examining our thoughts and checking the facts can help us change our emotions. HOW TO CHECK THE FACTS 1. Ask: What is the emotion I want to change? (See Emotion Regulation Handout 6: Ways of Describing Emotions.) 2.
- An Explanation of Emotion Regulation in Dialectical Behavior Therapy
- What Is Emotional Dysregulation?
- DBT Self Help: 3 Emotion Regulation Questionnaires
- 10 DBT Emotion Regulation Strategies
- Differentiating Between Healthy and Unhealthy Emotion Regulation Activities
- 8 Emotional Regulation Worksheets & Emotion Pictures
- Emotion Regulation Pictures
- A Take-Home Message
Emotion regulation is one of the four skills modules of Dialectical Behavior Therapyor DBT. These four modules include: 1. Interpersonal effectiveness; 2. Distress tolerance/reality acceptance skills; 3. Emotion regulation; 4. Mindfulness skills. The emotion regulation portion focuses on skills that benefit everyone who has emotions (i.e., every hu...
If emotion regulation is the process of controlling one’s emotions, keeping them in balance and away from extremes, then it’s probably easy to figure out what emotional dysregulation is—the inability to control one’s emotional responses. Emotional dysregulation is a process with three main steps: 1. An internal or external event (thinking about som...
There are a few different self-assessment tools available to learn about your own emotion regulation abilities. The three most popular and most evidence-backed scales are included below.
One of the best things about DBT is its focus on practical, real-world skills and strategies. In this form of therapy, you won’t have to worry about vague ideas surrounding healing and moving forward; your therapist will have a detailed list of skills and strategies you can use to start feeling and doing better. A few of the best strategies are dis...
There are many techniques to help you steer your emotions in the right direction, or to maintain your positive mood and emotional balance. There are also many techniques that on the surface seem like they will help you keep your emotional balance but upon further consideration reveal themselves to be unhealthy. Different activities might work best ...
Aside from the strategies and techniques listed above, there are also several helpful handouts, worksheets, and even images that can aid you in developing your DBT skills and improving your emotion regulation. Below are eight of the best worksheets, handouts, and emotion pictures available.
These fun and engaging pictures are best suited for children and adolescents, but there’s no rule that adults can’t benefit from them as well.
This piece first described emotion regulation, then emotion dysregulation, and then explored the ways in which you can move towards the former from the latter. I hope you found this information enlightening and useful, and I hope you get some good use out of the resources collected here. Have you ever worked on your emotion regulation skills? What ...
Goal: Teach students how to control feelings and calm down. Read the Tucker Turtle story to students. Encourage students to control feelings and calm down by “thinking like a turtle”. Step 1: Recognize your feeling(s) Step 2: Think “stop”. Step 3: Tuck inside your “shell” and take 3 deep breaths.
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h calm themselves. Take deep breaths together, use a quiet and calm voice, and step away from the immediate sit. tion if possible.Help the young person talk through their interpretation of the situation and. efine the problem. Ask how the situat. on made them feel. Validate the emotions but not the poorl.
