DBT Emotion Regulation Flashcards

Use these DBT Flashcards to help review your DBT skills!

 

PLEASE

Reduce your emotional vulnerability

PL- treat physical illness
E- balanced eating
A- avoid mood altering drugs
S- balanced sleep
E- balanced exercise

Build positive Experiences

Do pleasant things that are possible now

Make changes in your life so that positive events will occur more often

Work on strengthening relationships

Avoid avoiding

Build Mastery

Try to do one thing a day to make yourself feel competent and in control

Choose from something you’re good at or something you want to work on

You can build mastery by doing household chores too

The Emotional Process

1. Prompting event
2. Interpretation of the event
3. Body response to emotions
4. Action urges
5. Expression & communication
6. Emotion name
7. After effects

Identifying and Describing Emotions

Use body sensations to inform

Watch out for secondary emotions- reactions to the first emotion

Be mindful of how you feel, use your Wise Mind

Opposite Action

Every emotion has an action urgeTo change the emotion, do the opposite action from the urge

Fear = hide ? approach
Shame = conceal ? reveal
Anger = attack ? kindness
Sadness = avoid ? approach

Ride the Wave

No emotion lasts forever

They come and go like waves

Accept that the emotion will pass

Use Distress Tolerance skills to get through the moment

Letting Go of Painful Emotions

Observe your emotion

Experience your emotion fully

Remember: you are NOT your emotion

Respect, love your painful emotions

Let them go

Opposite Action

Every emotion has an action urgeTo change the emotion, do the opposite action from the urge

Fear = hide ? approach
Shame = conceal ? reveal
Anger = attack ? kindness
Sadness = avoid ? approach

Affirmations

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DBT Flashcards

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Additional Resources

Mental Health Resources

We aren't the only mental health resource out there. Check out these books, websites, social media accounts, and more for additional support. Read More

DBT Flashcards

Making DBT skills second nature takes practice. Use these flashcards on their page, download your own to print out, or purchase our pre-made set from our shop. Read More

DBT Encyclopedia

DBT has its own lingo which can be hard to understand for beginners. Visit our homemade DBT Encyclopedia to figure out what a term means. Read More

Mindfulness Exercises

Mindfulness practice is key to DBT. You don't have to meditate in silence everyday, though. Try these Mindfulness exercises to guide you. Read More

Diary Cards

Diary cards help track your emotions, urges, behaviors, and skill use. They help you see patterns. Learn how to use them and get samples. Read More

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