Learning Center - DBT Therapy Training

Emotion Regulation in DBT

DBT Emotion Regulation is all about taking care of ourselves so we have fewer urges, with less severity.  During this module, we'll discuss what's behind those urges and several techniques, tools and skills to keep our mindset in better shape, stronger, more comfortable, steadier and more positive.  During this section about DBT Emotion Regulation we'll learn about and practice understanding and describing our emotions. We'll cover the benefits our feelings have, how to reduce our vulnerability to distress and the self-destructive behaviors that come with it.  We'll also learn techniques to take care of ourselves, let go of rumination and emotional pain, as well as how to consciously select the emotions we feel.  To effectively regulate our emotions, we need to do the following:

• Learn to recognize our emotions — Most of us can't tell the difference between an emotion and a stomach ache.  We can't manage what we can't see, so the very first step is to find our emotions and learn to identify them as they happen.
• Describe our emotions — While we're learning to manage our emotions, we'll need to actually put what we're feeling into words.  This is just a learning tool, so eventually, we won't need to take the time and describe them, we'll understand them.
• Reduce our vulnerability to Emotion Mind — My son gets very cranky when he's hungry, hasn't taken his nap, or has a cold.  When I'm honest with myself, hunger, lack of sleep and even mild illness does affect my mood.  In fact there's a whole host of things which contribute to my mood, including my thoughts, other experiences, my history and behaviors.  Later in this section, we'll discuss things we can do to help us stay in Wise Mind.
• Increasing Positive Emotions — When I'm successful, or doing something I'm good at, I feel much better about myself.  This spills over into other aspects of my life.  On the contrary, if I'm constantly faced with negative experiences, I tend to feel poorly about myself.  During this section, we'll discuss some techniques to experience more positive in our lives.
• Be Mindful of your Current Emotions — If we're aware of our current emotions, and can separate them from the our the experience, our thoughts and our actions, we'll be far better able to manage them.
• Taking Opposite Actions — This technique helps us avoid Emotion Mind driving our actions.

Unmanaged Emotions Drive our Urges

Emotions are always with all of us.  For you more macho guys out there, don't kid yourself.  You're feeling emotions all the time.  All that cheering at football games... that's raw emotion.  Getting upset or frustrated at work, again emotion.  That drive to succeed, a feeling.  Frustration with rush hour traffic... the list goes on and on.  Contrary to popular (American) belief, women don't corner the market on emotions.  The simple fact is they're with us, regardless of gender throughout our life.