Emotion Regulation
ABC Skills Log
Track how you Accumulate positives, Build mastery, and Cope ahead each day to strengthen emotional resilience.
Tip: jot notes below, then print or “Save as PDF.”
How to practice it
Move through each step slowly. Notice what the skill asks for and how you can experiment in real life.
A
Accumulate Positive Experiences
Plan small daily pleasures (A-short) and longer-term activities (A-long) that align with your values.
B
Build Mastery
Choose tasks that build competence. Track completion and note confidence shifts.
C
Cope Ahead
Rehearse upcoming challenges. Visualize using skills and gather needed supports.
Real-world examples
Try spotting moments like these in your week. Notice how the skill changes the ripple effect of a tough situation.
During exam week, you schedule daily walks and favorite shows (A), complete two practice problems (B), and visualize using TIP skills before the hardest test (C).
Preparing for a tough conversation, you plan brunch with a friend (A), finish a long-postponed task (B), and rehearse DEAR MAN the night before (C).
Practice Activity
Log your ABC skills for five consecutive days. Look for patterns between these habits and your emotional balance.
What positive experiences can you schedule daily/weekly?
Where can you build mastery this week?
What event do you need to cope ahead for? What’s your plan?
How do your emotions shift on days when ABC is solid?
Want to practice emotion regulation with the WithMarsha app?
WithMarsha guides you through this skill in real time, keeps track of your practice, and helps you build your DBT toolkit day by day.
Download WithMarsha