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What is Regulation?
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Emotional Regulation: Understand, Name & Shift Your Emotions
Emotional Regulation: Understand, Name & Shift Your Emotions
These DBT skills help you manage intense emotions without being controlled by them.
These DBT skills help you manage intense emotions without being controlled by them.
Feelings Wheel PDF
Feelings Wheel PDF
Blog: Avoid Emotions
Blog: Avoid Emotions
DBT Tracker
DBT Tracker
SupportHub
SupportHub
What Is Emotion Regulation in DBT?
Emotion Regulation is one of the four core modules in Dialectical Behavior Therapy (DBT). It equips individuals with skills to understand, manage, and change intense emotions that may be causing problems in their lives. The goal is not to suppress emotions but to experience them in a more balanced and less overwhelming way.
Goals of Emotion Regulation
Understand and name emotions: Recognize what you're feeling and why.
Reduce emotional vulnerability: Build resilience against emotional upheaval.
Decrease emotional suffering: Learn strategies to cope with intense emotions constructively.
These skills are particularly beneficial for individuals who experience mood swings, anger, anxiety, or emotional numbness.
What Is Emotion Regulation in DBT?
Emotion Regulation is one of the four core modules in Dialectical Behavior Therapy (DBT). It equips individuals with skills to understand, manage, and change intense emotions that may be causing problems in their lives. The goal is not to suppress emotions but to experience them in a more balanced and less overwhelming way.
Goals of Emotion Regulation
Understand and name emotions: Recognize what you're feeling and why.
Reduce emotional vulnerability: Build resilience against emotional upheaval.
Decrease emotional suffering: Learn strategies to cope with intense emotions constructively.
These skills are particularly beneficial for individuals who experience mood swings, anger, anxiety, or emotional numbness.
What Is Emotion Regulation in DBT?
Emotion Regulation is one of the four core modules in Dialectical Behavior Therapy (DBT). It equips individuals with skills to understand, manage, and change intense emotions that may be causing problems in their lives. The goal is not to suppress emotions but to experience them in a more balanced and less overwhelming way.
Goals of Emotion Regulation
Understand and name emotions: Recognize what you're feeling and why.
Reduce emotional vulnerability: Build resilience against emotional upheaval.
Decrease emotional suffering: Learn strategies to cope with intense emotions constructively.
These skills are particularly beneficial for individuals who experience mood swings, anger, anxiety, or emotional numbness.
Reduces emotional outbursts
Reduces emotional outbursts
Reduces emotional outbursts
Gain tools to manage and prevent overwhelming reactions in challenging moments.
Gain tools to manage and prevent overwhelming reactions in challenging moments.
Respond, not react
Respond, not react
Respond, not react
Pause before acting so you can choose wise, effective responses with clarity.
Pause before acting so you can choose wise, effective responses with clarity.
More stability and control
More stability and control
More stability and control
Find steadiness and self-mastery as your skills build emotional safety.
Find steadiness and self-mastery as your skills build emotional safety.
Understanding emotions.
Understanding emotions.
Name Emotions: Label your feelings. Check the Facts: Is your emotion justified? Function: What is this feeling trying to tell you?
Name Emotions: Label your feelings. Check the Facts: Is your emotion justified? Function: What is this feeling trying to tell you?
Reducing vulnerability.
Reducing vulnerability.
PLEASE Skills: Care for body and mind. Build Mastery: Small wins matter. Opposite Action: Do what works, not what urges.
Changing emotions.
Changing emotions.
Try opposite action. Face fears slowly. Use coping skills like self-validation or imagery.
Try opposite action. Face fears slowly. Use coping skills like self-validation or imagery.
Practice: Name it to Tame it
Let’s slow down for a moment. Close your eyes. Ask: What emotion am I feeling right now? Name it out loud or type it in your notes.
Say: “It’s okay to feel [emotion]. I am allowed to have emotions.”
Elara can guide you
Elara can guide you
Not sure where to start? Chat with Elara for support with DBT emotional regulation.
Not sure where to start? Chat with Elara for support with DBT emotional regulation.
Not sure where to start? Chat with Elara for support with DBT emotional regulation.
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Feelings Wheel
Feelings Wheel
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Blog: Avoid Emotions
Blog: Avoid Emotions
Tracker
DBT Premium Tool
DBT Premium Tool
You’re not broken.
You’re not broken.
You’re learning emotional skills.
You’re learning emotional skills.
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