1. Introduction
Emotion regulation is one of the core modules in Dialectical Behavior Therapy (DBT), designed to help individuals manage intense emotions rather than being controlled by them. This skill set is especially important for those living with borderline personality disorder (BPD), anxiety, depression, or trauma-related disorders. When unregulated, emotions can drive impulsive behavior, cloud decision-making, and damage relationships.
This article explores how DBT teaches emotion regulation, the psychological science behind these skills, and how you can begin to integrate them into your everyday life.
2. What Is Emotion Regulation?
Emotion regulation refers to the ability to influence, manage, and respond to emotional experiences in a way that is effective and appropriate for the situation. This doesn’t mean suppressing or avoiding feelings—it means recognizing them, understanding their source, and choosing how to act in response.
In DBT, this involves a blend of skills from other modules (mindfulness, distress tolerance, interpersonal effectiveness) as well as strategies unique to this component.
3. The Goals of Emotion Regulation in DBT
- Understand and label emotions accurately
- Reduce emotional vulnerability
- Decrease emotional suffering
- Prevent impulsive, mood-driven actions
- Build emotional resilience and stability over time
4. Common Emotional Vulnerabilities
People often become emotionally vulnerable due to factors like sleep deprivation, substance use, poor diet, chronic stress, or unresolved trauma. These vulnerabilities can lead to “emotion mind,” a DBT concept where feelings override logic and lead to destructive decisions.
DBT teaches individuals to reduce their vulnerability to emotion mind by adopting the acronym PLEASED:
- Physical health: Treat illnesses
- Low substances: Avoid mood-altering drugs
- Eating: Balanced nutrition
- Avoid mood-altering behavior (e.g., self-harm, binge eating)
- Sleep: Get enough restful sleep
- Exercise: Engage in movement for mood balance
- Daily routine: Maintain regular structure
5. Building Positive Emotional Experiences
DBT encourages building a life worth living through small, consistent positive emotional experiences. This includes:
- Short-term: Engaging in enjoyable activities daily, even when you’re feeling low (watching a show, walking in nature, playing music)
- Long-term: Working toward goals, building relationships, or contributing to causes that give your life meaning
This approach strengthens emotional resilience and helps break the cycle of negative reinforcement.
6. Skills for Regulating Emotions in the Moment
- Check the facts: Emotions often arise from interpretations, not facts. Ask yourself: What actually happened? Am I interpreting the situation correctly? Is my reaction justified by the facts?
- Opposite Action: When an emotion urges you to act in a way that is unhelpful (e.g., isolating when sad, avoiding a task when anxious), you do the opposite action. This skill can weaken the intensity of an emotion over time.
- Problem-solving: If your emotion is valid and based on real issues, DBT encourages solving the problem that’s causing the distress, rather than staying stuck in emotional reactivity.
- Mindfulness of current emotion: Sometimes, the best thing to do is sit with your feelings. Observe them without judgment, name them, and let them rise and fall like a wave.
7. Emotion Regulation and Mental Health
Studies show that emotion dysregulation is a key component of many mental health conditions, particularly BPD, PTSD, and depression. DBT’s emotion regulation techniques have been empirically validated to reduce self-harm, suicidal ideation, and emotional reactivity.
According to the National Institute of Mental Health (NIMH), learning to manage strong emotions is essential for preventing and treating mental illness (https://www.nimh.nih.gov/health/publications).
8. Practical Tips to Start Regulating Emotions Today
- Track your emotions: Use an emotion diary or app to record your feelings, triggers, and coping attempts.
- Practice opposite action daily: Challenge yourself to do something opposite to your urges—like reaching out to someone when you feel like isolating.
- Develop a “go-to” emotion toolkit: Create a list of healthy distractions and soothing activities you can turn to when overwhelmed.
9. When to Seek Help
If your emotions feel unmanageable or are significantly impairing your ability to function, working with a DBT-trained therapist can make a substantial difference. DBT provides structure, accountability, and customized feedback to help you build a healthier relationship with your emotions. You can search for local services at https://findtreatment.gov.
10. Conclusion
Emotion regulation is not about being happy all the time—it’s about developing the strength to face life’s emotional ups and downs with intention, awareness, and skill. With DBT tools, individuals can begin to transform overwhelming emotions into sources of insight and strength. By practicing these techniques, you’re taking powerful steps toward mental wellness and emotional mastery.
