Module 3. Emotion Regulation: (Discussion #1) Overview
DBTuesday is a series of posts where we explore skills and concepts from dialectical behavior therapy (DBT). See this post for general info about DBT.
The next several posts will focus on emotion regulation, which is the third module of DBT skills training.
What is emotion regulation
Emotion regulation involves understanding our emotions and changing what emotions we tend to experience.
Distress tolerance (previous module) and emotion regulation both involve managing feelings, but the emphasis is slightly different.
- Distress tolerance focuses on short-term coping; it is what you do if you’re in the middle of a crisis and need something immediate for getting through it without doing something destructive.
- Emotion regulation focuses on long-term prevention; it is a more general set of skills for understanding feelings, engaging with them, and reducing the overall amount of suffering you experience.
Emotion regulation skills
There are many different lists of emotion regulation skills. The list we’ll be following for upcoming posts is a mixture of topics from several different presentations of emotion regulation skills:
- Understanding emotions: identifying feelings and understanding why we have them
- ABC PLEASE: increasing positive experiences and reducing negative experiences
- Opposite action: acting differently than what we have an urge to do
- Letting go: being mindful of feelings and then releasing them
- Self-validation: relating to feelings in an encouraging, comforting way
- Cognitive vulnerability: working with thoughts that influence our feelings
The skills associated with ABC PLEASE will be discussed in multiple posts since there is a lot to cover there.
Reflection
Which of these skills are you most interested in learning more about?
Sources:
https://dbt.tools/emotional_regulation/index.php
https://sunrisertc.com/dbt-emotion-regulation-skills/
https://www.goodtherapy.org/blog/emotion-regulation-dialectical-behavior-therapy-dbt-0318135
https://dbtselfhelp.com/dbt-skills-list/
https://dialecticalbehaviortherapy.com/emotion-regulation/
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@QuietMagic
Which of these skills are you most interested in learning more about?
I’m interested in reading about all of them 😮 they all seem interesting.
But i think understanding emotions would help me the best XD
@emotionalTalker2260
Cool--understanding emotions will be next week's post so you won't have to wait too long for that. 😊
@QuietMagic
:0 yayy i very much look forwards to it
Hi QuietMagic I would like to learn about ABC PLEASE. I would also like to learn about positive and negative emotions. Letting go of negative emotions so I can regulate my mood disorder.
For me I need to learn letting go also abc please and over all emotions how to channel them appropriately😍
@diamondintheROUGH2022
I hope that the coming posts are helpful for all of those different topics!
Regarding channeling emotions, there was another post that just popped into my head--the "E" (Emotions) from ACCEPTS (distress tolerance skills).
- Fear: do something that helps you feel control, mastery, or power
- Sadness: do something that helps you feel active, competent, or confident
- Anger: do something that helps you feel gentle or peaceful
- Guilt/shame: do something that helps you feel kind or positive
