Emotional regulation is a cornerstone of mental health and well-being, empowering individuals to navigate life’s challenges with resilience and efficacy. As we discussed in our look at the concepts behind DBT, the development of emotional regulation skills is essential for promoting stability and well-being.
In this article, we’ll explore the transformative tools and techniques offered by Dialectical Behaviour Therapy (DBT) to help you cultivate emotional regulation skills and harness the power of your emotions.
Understanding Emotions
Emotions are an integral part of the human experience, serving as valuable signals that convey important information about our inner world. From joy and excitement to sadness, shame, and anger, each emotion has its own unique purpose and function.
While it sometimes feels like our emotions are working against us, learning to recognize, label, and understand our emotions is the first step towards effective emotional regulation, allowing us to respond to them in a healthy and adaptive manner. DBT mindfulness skills give us a great start for better emotional regulation. However, sometimes more skills may be needed to navigate the ups and downs of life.
What is Emotional Regulation?
In a general sense, emotional regulation refers to the ability to effectively manage and modulate one’s emotions in response to internal and external stimuli. It involves recognizing, understanding, and responding to emotions in a healthy and adaptive manner, rather than being overwhelmed or controlled by them. In DBT, Emotional Regulation is one of the four core modules of the skills training.
One skill that combines the core mindfulness skills (WHAT skills & HOW skills) with specific emotional regulation techniques is the ‘Mindfulness of Emotion’ skill. This skill involves becoming aware and accepting emotions as they arise, rather than trying to push them away or deny their presence.
The ABCs of Emotion Regulation
The ABC model of emotion regulation provides a framework for understanding the interplay between events, thoughts, emotions, and behaviours. The model was created by Dr. Albert Ellis, a psychologist and researcher.
It is used in the Cognitive Behavioural Therapy (CBT) approach, but as DBT is a blend of cognitive techniques and eastern philosophies, the model is also widely used as an underlying concept of DBT. The ABC model is as follows:
- Activating event
- Beliefs & interpretations of the event
- Consequences of emotional responses
By identifying the activating event, examining our beliefs and interpretations about the event, and exploring the consequences of our emotional responses, we can gain insight into the underlying factors driving our emotions and behaviours.
5 DBT Emotional Regulation Skills
Opposite Action
Opposite action is a powerful skill taught in DBT that involves acting opposite to the urges associated with intense emotions. When faced with emotions such as anger or fear, our instinct may be to withdraw or lash out.
However, by consciously choosing to engage in behaviours that are opposite to our emotional urges, we can change the way we feel and create space for more adaptive responses.
Problem-Solving Skills
Problem-solving skills offer a proactive approach to managing emotions by identifying and addressing underlying issues or stressors. Rather than simply reacting to emotional triggers, we can take an active role in finding solutions and making positive changes in our lives.
By breaking down problems into manageable steps and brainstorming potential solutions, we can regain a sense of control and agency over our circumstances.
PLEASE
The PLEASE skill emphasises the importance of prioritising self-care activities to enhance emotional well-being. From prioritising physical health and nutrition to engaging in activities that bring joy and fulfilment, taking care of ourselves lays the foundation for effective emotional regulation.
By attending to our basic needs and nurturing our bodies and minds, we can cultivate greater resilience and well-being.
Check the Facts
Check the facts is a skill that encourages individuals to challenge distorted thinking patterns and examine the evidence for and against their beliefs. Often, our emotions are fueled by inaccurate or exaggerated perceptions of reality.
By critically evaluating the facts and considering alternative perspectives, we can gain a more balanced and accurate understanding of the situation, reducing the intensity of our emotional reactions.
Additionally, once you’ve identified the facts of the current situation, you can assess if the intensity of the emotions you are experiencing fit these facts. This is not a judgement, simply an objective observation.
MindSoother suggests the following question prompts we can use to check if our emotions and emotion intensity fit the facts of the current situation:
- What is the emotion I want to change?
- What is the event prompting my emotion?
- What are my interpretations and assumptions about the event? Do they fit the facts?
- Am I assuming a threat? Will it actually occur?
- What’s the disaster? How can I cope well with it?
- Does my emotion and/or its intensity fit the facts?
Building Mastery
Building mastery involves engaging in activities that are meaningful and fulfilling to boost self-esteem and confidence. Whether it’s learning a new skill, pursuing a hobby, or tackling a challenging task, each small accomplishment reinforces our sense of competence and efficacy.
By investing in activities that bring us joy and satisfaction, we can cultivate a sense of mastery that extends beyond our emotional regulation skills.
Learn more: How to Master Distress Tolerance in DBT
Emotional Regulation & Mental Health Journaling
As we cultivate emotional regulation skills, mental health journaling can serve as a valuable tool for reflection, self-discovery, and growth. Consider setting aside time each day to journal about your emotional experiences, exploring the effectiveness of different regulation techniques, and tracking your progress over time.
Here are some journal prompts to get you started:
- Recognizing Emotions: Reflect on a recent emotional experience and describe the emotions you felt. What thoughts or beliefs were associated with these emotions?
- Opposite Action: Think of a situation where you felt the urge to act impulsively based on your emotions. How might you have responded differently using the opposite action?
- Problem-Solving: Identify a current challenge or stressor in your life. What specific small steps can you take to address this issue and reduce your emotional distress?
- Self-Care: Make a list of activities that help you feel grounded and rejuvenated. How can you incorporate more self-care into your daily routine?
- Building Mastery: Set a goal for yourself, whether it’s mastering a new skill or completing a project. What steps can you take to work towards this goal and build a sense of mastery?
Conclusion
As we conclude our exploration of emotional regulation in DBT, I encourage you to embrace the journey of self-discovery and growth. By cultivating emotional regulation skills and incorporating them into your daily life, you can navigate the highs and lows of your emotional landscape with greater resilience and authenticity.
Remember, emotional regulation is not about suppressing or denying your emotions but rather about harnessing their power and guiding them towards positive outcomes.
You Might Like: The Little Guide to DBT Mindfulness Skills
Access the Real Power of DBT Mindfulness Skills with this Personal E-Book & Journal Prompts!
Begin, or complement, your journey of self-discovery and healing with this 30-page digital e-book – an accessible and cost-effective guide to unlocking the potential of DBT’s Mindfulness Skills.
Crafted over 12 months with creativity and care, as I underwent a year long course of intensive DBT training, this guide goes beyond the basic clinical point of view, offering you a personalised guide enriched by real-life examples from my own journey with BPD and complex trauma recovery.
Eliza Blooms 
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