Understand
Emotion Regulation
Emotion regulation skills focus on understanding emotions, building resilience, and decreasing both vulnerability and suffering through skill use. DBT is about changing the emotions that we want to change. And even if we’re struggling to change the emotion itself, these skills can help change the intensity of the emotion. In that case, even if the emotion won’t go away, at least it won’t interfere the same way.
** Linehan, M.M. (2015). DBT skills training manual (2nd ed.). New York: Guilford Press.
In this section, we focus on increasing our awareness and control of emotions. Then, we will practice regulating our emotions so these skills become automatic.
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Walking the Middle Path
One of the goals of DBT is to “walk the middle path.” This means avoiding thinking in terms of black and white and instead look for the grey.
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ABC PLEASE
The ABC PLEASE skills help you become less vulnerable to painful emotions and increase your resiliency. Think about it as putting a layer of bubble wrap around you.
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Walking the Middle Path
One of the goals of DBT is to “walk the middle path.”
Maintain
Interpersonal Effectiveness
Not only do our relationships impact our emotions, our emotions impact our relationships.
Respond
Distress Tolerance
Bad things happen to all of us at some point or another.