Sometimes emotions can be challenging and overwhelming. They may lead to self-destructive behavior or vicious thought spirals that can feel agonizing.  

That�s why it�s essential to learn how to manage intense emotions. Here are some DBT emotion regulation skills to consider implementing.

STOP:

Stop stands for stop, take a step back, observe, and proceed. When faced with a difficult emotion, stop and don�t react immediately. Instead, give yourself some time to reflect on what you need. Observe your emotions and thoughts. Aim to proceed mindfully and intentionally.

Check the Facts:

Try to pretend you�re a journalist observing your reaction. Consider any interpretations or assumptions you might be making about a specific event or person, then ask yourself if your current emotion matches the reality of that situation.

Add More Positive Events:

It�s easy to become distracted by the negative stressors in life. Try to implement more positive activities each day. For example, make a plan to go for a walk after lunch or enjoy dessert at your favorite restaurant.

Opposite Action:

Try to practice engaging in an opposite action when a difficult emotion arises. For example, if you usually withdraw from loved ones when you feel ashamed, commit to calling a friend and planning to spend time together.

PLEASE:

PLEASE stands for treating physical illness, eating healthy, avoiding mood-altering drugs, sleeping well, and exercising. Try your best to implement these skills into your daily routine. If you�re currently struggling with your emotions, consider if any of these areas require extra focus.