#48: Emotion Regulation Overview Part 2

December 23, 2021

This episode is the 2nd part of an overview of the Emotion Regulation skills in DBT, focusing on skills that can help you be in Emotion Mind less often. You can find part 1 here.

The skills discussed in this episode may not have an immediate impact on how you’re feeling, but regular application of these skills over time builds emotional resilience and flexibility.

Show Highlights

Combat emotional depletion by doing nice things for yourself
Be mindful and let go of worries when doing your pleasant events
Think about what gives you pleasure, joy, or contentment
Remember that you are worth taking care of
Accumulating Positive Emotions in the Long-Term is about creating a life that reflects what is most important to you
Identify your values first, then identify goals related to your values
Pick one value to work on at a time
Would this value still be important if no one knew about it?
Our values shift over time with different phases of life
Not waiting to attend to life goals until a later time
Do things that gradually stretch your abilities to Build Mastery
Build Mastery helps build self-confidence and self-respect
Use Cope Ahead to plan in advance with how to deal with difficult situations
Be specific about what skills you will use to cope
Vividly imagine coping well with difficult situations
If the thing I fear most happens, how will I cope?
The PLEASE skill is focused on taking care of your body to take care of your emotions
Often trauma survivors try to ignore their bodily sensations
Attending to physical health can have a big impact on your ability to handle emotions

DBT Skills Discussed

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Please note that questions, and this podcast in general, are not a substitute for individual mental health treatment.

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