Dialectical Behavior Therapy Skill of Emotion Regulation: Understand and Shift Emotions with New Therapy Tools

Emotion Regulation skills help you understand what you feel, reduce emotional vulnerability, and increase resilience and therapy is a great place to build these tools!

A calm mind begins with a calm moment. Stillness offers a natural space for reflection, healing, and emotional clarity. #SelfCare #MindBodyConnection #ACTTherapy #NatureTherapy #DrAshleyJarvis”

Check the Facts

When your emotions are intense, ask:

• Is there evidence for this belief or fear?

• Could I be misinterpreting something?

  
  

Opposite Action

Use when emotions don’t fit the facts or are unhelpful.

Example:

• Emotion = Shame

• Urge = Isolate

• Opposite Action = Reach out to a friend

  
  

ABC PLEASE for Preventing Burnout

• Accumulate positive emotions

• Build mastery by doing hard things

• Cope ahead for stress

• PLEASE: Take care of your physical health

  
  

  

  Emotion regulation is about recognizing and managing our feelings with mindfulness and compassion.

📌 Tip: These DBT tools are powerful for preventing emotional spirals and building long-term emotional stability.

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