Problem Solving

DBT Self Help - Letting Go

Emotion Regulation is the Dialectical Behavioral Therapy module that teaches how emotions work. It provides skills to help manage emotions instead of being managed by them, reduce vulnerability to negative emotions, and build positive emotional experiences.

When you find yourself experiencing a challenging emotion, you are faced with the choice between changing the emotion or changing the situation. Often this decision depends on whether your emotion is justified or not, which you can determine by using the skill Check the Facts. If your emotion and its intensity are justified, consider changing the situation by Problem Solving. This skill will help you find a solution to the problem situation and put it into action. There is also a handy flow chart to help you figure out whether Problem Solving or Opposite Action is the right skill to use.

There are 7 steps to Problem Solving that can help you figure out what to do next.

1. What is the problem? Describe the situation

2. Use Check the Facts to ensure you’re describing it accurately

3. Figure out your goal in solving the problem

What needs to happen so you can feel okay?

Keep it simple and realistically attainable

4. Brainstorm as many solutions as you can

Ask for suggestions from people you trust

Practice willingness – don’t be critical of any ideas at first

5. Choose a solution that fits the goal and is likely to work

If you’re having trouble choosing one, pick two

Do a Pro-Con 4-Square to compare them, then pick the best to try first

6. Take it step by stepTry the solution

7. Did it work? If not, go back to step 5 and choose another solution to tryEvaluate the results

Check the Facts

Emotion Regulation is the Dialectical Behavioral Therapy module that teaches how emotions work. It provides skills to help manage emotions...

Increasing Positive Emotions

Increasing Positive EmotionsIncreasing positive emotions is crucial to building a life worth living. DBT teaches how to cope with negative...

Opposite to Emotion Action

Emotion Regulation is the Dialectical Behavioral Therapy module that teaches how emotions work. It provides skills to help manage emotions...

Pleasant Activities

Emotion Regulation is the Dialectical Behavioral Therapy module that teaches how emotions work. It provides skills to help manage emotions...

Identifying & Describing Emotions

Emotion Regulation is the Dialectical Behavioral Therapy module that teaches how emotions work. It provides skills to help manage emotions...

Letting Go of Painful Emotions

Emotion Regulation is the Dialectical Behavioral Therapy module that teaches how emotions work. It provides skills to help manage emotions...

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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