Managing Extreme Emotions

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.

Many folks experience extreme emotions from time to time. Those with BPD or other reasons for seeking DBT experience them more frequently. It’s important to determine if your emotions have reached a level known in DBT as the “Skills Breakdown Point.”

If you’re at this point:

  • You’re in extreme distress
  • You’re feeling overwhelmed
  • You can’t focus on anything other than your extreme emotion
  • Your mind is shut down and not processing information
  • You can’t solve problems or use complex skills

Observe and describe your current situation.

Now use Check the Facts to determine if all of these characteristics of a skill breakdown point apply to your current situation.

If you find you’re not at your skills breakdown point yet, use any of your DBT skills that make sense for the situation.

If you are at your skills breakdown point, follow these steps:

  1. Use crisis survival skills to bring down your physiological arousal
    1. TIP
    2. ACCEPTS
    3. Self-Soothe
    4. IMPROVE
  2. Use Mindfulness of Current Emotions (or Ride the Wave)
  3. Try other emotion regulation skills if needed

If these techniques are not working and you are in danger of hurting yourself, killing yourself, or hurting someone else, please seek additional assistance from a trusted person or a crisis support service. 

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...

Problem Solving

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

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...

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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