Emotion Regulation
Observing & Describing Emotions
Break an emotion into prompting events, interpretations, sensations, expressions, urges, and after-effects to understand it fully.
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.
1
Prompting Event
Detail the external/internal event that triggered the emotion. Include vulnerabilities present (sleep, stress, etc.).
2
Interpretations & Assumptions
Note the meaning you gave the event—beliefs, expectations, predictions.
3
Body Changes
List sensations (heart rate, muscle tension, temperature) as the emotion unfolded.
4
Expressions & Actions
Describe facial expressions, tone, posture, words, or behaviors that followed.
5
Action Urges
Capture impulses—fight, flee, freeze, seek comfort—and whether you acted on them.
6
After-Effects
Record lingering thoughts, moods, or consequences hours or days later.
Real-world examples
Try spotting moments like these in your week. Notice how the skill changes the ripple effect of a tough situation.
Emotion: Frustration
Event: project deadline moved up. Interpretation: “They don’t respect my time.” Body: clenched jaw, shallow breath. Expression: curt email. Urge: vent to coworkers; action: scheduled planning meeting instead. After-effect: felt competent, tension eased.
Emotion: Joy
Event: received praise. Interpretation: “My work matters.” Body: light chest. Expression: big smile, energetic voice. Urge: celebrate. After-effect: motivation to tackle next goal.
Practice Activity
Complete the analysis for one challenging and one pleasant emotion this week.
What vulnerabilities set up the emotion?
Which interpretations amplified or reduced intensity?
How did your body and urges respond?
What did you learn for next time?
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