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    Contoh DBT Emotion Regulation Skills

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    kezia ausie

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    Contoh DBT Emotion Regulation Skills

    Uploaded by

    kezia ausie
    63 views2 pages

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    Contoh Dbt Emotion Regulation Skills

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    © © All Rights Reserved

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    Copyright:

    © All Rights Reserved
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    63 views2 pages

    Contoh DBT Emotion Regulation Skills

    Uploaded by

    kezia ausie

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    Emotion Regulation Skills

    Opposite Action

    When you experience an emotion, a behavior usually comes with it. If you are
    angry, you might fight or argue. If you are sad, you might withdraw from your
    friends. Your body causes you to react to emotions in a specific way.

    Doing the opposite action will help you change your emotion. If you typically
    start to yell when you are angry, try talking quietly and politely. If you withdraw
    when you are sad, make a point to visit a friend next time you feel this way.

    Emotion Action Opposite Action

    Talk quietly and behave


    Angry Fight, yell, and argue.
    politely.

    Visit and communicate


    Sad Withdraw from friends.
    with friends.

    Check the Facts

    Maybe you can look back at your life and think of a few situations where
    you overreacted. Or you might notice that something once felt like a big
    deal when it was really pretty unimportant. You can check the facts in the
    moment to help reduce the intensity of these extreme emotions.

    Ask yourself the following questions to check the facts:

    1 What event triggered my emotion?

    2 What interpretations or assumptions am I making about the event?

    Does my emotion and its intensity match the facts of the situation? Or
    3
    does it just match my assumptions of the situation?

    © 2015 Therapist Aid LLC Provided by TherapistAid.com


    Emotion Regulation Skills
    P.L.E.A.S.E.

    Your body and mind are closely linked, and the health of one directly
    affects the other. An unhealthy body will make it difficult to manage your
    emotions. The acronym “P.L.E.A.S.E.” can be used to help you remember
    important aspects of this connection.

    PL Treat Physical Illness


    E Eat Healthy
    A Avoid Mood-Altering Drugs
    S Sleep Well
    E Exercise

    Paying Attention to Positive Events

    It’s only human—most people give more attention to the bad things than
    the good. If you hear ten compliments, and a single criticism, you’ll
    probably focus on the criticism.

    If you notice yourself focusing on the negative aspects of an experience,


    try to stop and refocus on the positive. Practice by doing a small positive
    activity every day while making a point to acknowledge the good parts
    (even if things aren’t perfect). Don’t let minor problems ruin the moment.

    Adding one or two positive activities won’t change your life, but over time
    the happiness they create will start to add up. Here are a few ideas for
    quick positive activities to get you started:

    Have a good, Visit with friends or


    Watch a movie.
    unrushed meal. family.
    Put on headphones
    Visit a local attraction
    Go for a walk. and do nothing but
    like a zoo or museum.
    listen to music.
    Give yourself a relaxing
    Have a picnic. Try a new hobby.
    night in.

    © 2015 Therapist Aid LLC Provided by TherapistAid.com

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