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DBT Emotion Regulation
Understand and manage emotions effectively to reduce vulnerability to negative emotions.
Core Emotion Regulation Skills
PLEASE - Reduce Vulnerability
- • Treat PhysicaL illness - Take care of your body
- • Balance Eating - Don't skip meals
- • Avoid mood-Altering substances
- • Balance Sleep - Get 7-9 hours
- • Get Exercise - At least 20 minutes daily
ABC - Accumulate Positives
- • Accumulate positive emotions short-term (daily pleasant activities)
- • Build mastery - Do things that make you feel competent
- • Cope ahead - Plan for emotional situations
Check the Facts
Examine if your emotional response fits the facts:
- • What emotion am I feeling?
- • What triggered this emotion?
- • Do the facts justify the intensity?
- • Am I assuming threats that don't exist?
Opposite Action
When emotions don't fit facts or aren't effective, act opposite to the urge:
- • Fear → Approach what you're afraid of
- • Anger → Be kind, take a step back
- • Sadness → Get active, engage
- • Shame → Share with safe people
Emotion Regulation in Recovery
Substances were likely your primary emotion regulation tool. These skills replace that with healthier strategies.
Prevents emotional relapse
Reduces PAWS symptoms
Builds emotional resilience