Doing the opposite of your emotional urges

There are good reasons for feeling whatever it is you feel. Even when they are painful, your emotions are legitimate and valid. The larger problem is emotion-driven behavior, because acting on emotions often creates destructive outcomes. Letting anger drive you to attack with words can disrupt your relationships. Letting fear…

Emotion exposure

Facing your emotions instead of avoiding them is a major goal of DBT. Step 1: begin keeping an Emotion Log so you can become more aware of specific emotional events and how you cope with them Under event, write down what precipitated your feeling. Triggering events could be internal-a thought,…

Advanced emotion regulation skills

Being mindful of your emotions without judgement Emotion exposure Doing the opposite of your emotional urges Problem solving You have learned how to recognize and describe your emotions. Now, in this chapter, emotion exposure will further help you practice two very important things. First, you will learn to observe the…

Rediscover your values

The word "values" can be defined as your ethics, principles, ideals, standards, or morals. These are literally the ideas, concepts, and actions that fill your life with worth and importance. Remembering what you value in life can be a very powerful way to help you tolerate a stressful situations. It…

Cue-controlled relaxation

Cue-controlled relaxation is a quick and easy technique that will help you reduce your stress level and muscle tension. A cue is a trigger or command that helps you relax. In this case, your cue will be a word, like "relax" or "peace" The goal of this technique is to…

An overview of DBT

By John M. Grohol, Psy.D. Dialectical behavior therapy (DBT) is a specific type of cognitive-behavioral psychotherapy developed in the late 1980s by psychologist Marsha M. Linehan to help better treat borderline personality disorder. Since its development, it has also been used for the treatment of other kinds of mental health…

About dialectical behavior therapy

By Cindy Mancini, Ph.D. From joy and love to hatred and disgust, emotional experiences are part of everyone's life. However, some people are more sensitive to emotion than others. They experience feelings quickly and intensely, and take more time to recover from strong emotions. Reasons for this sensitivity may include…