Emotion Regulation
Emotion Function Example
See a worked example of analyzing an emotion’s functions—use it as a model when you complete your own worksheet.
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
Scenario Snapshot
Prompting Event: My manager emailed “We need to talk first thing tomorrow.”
Emotion & Intensity: Anxiety, 7/10.
Thoughts: “I messed up,” “I might be fired.”
Body: Tight stomach, sweaty palms, racing heart.
2
Information Function
Anxiety alerts me that something important is happening and I value my job. It does not confirm I’m in trouble; it highlights uncertainty.
3
Communication Function
My tone got clipped with family, signaling stress. Without regulation, others might think I’m angry at them.
4
Motivation Function
Urge: avoid the meeting or overwork all night. Skill response: review recent projects, gather feedback, plan talking points.
5
Self-Regulation Function
Anxiety increases vigilance but can trigger spirals. I’ll use TIP to lower arousal, practice Check the Facts, and schedule a friend check-in.
Real-world examples
Try spotting moments like these in your week. Notice how the skill changes the ripple effect of a tough situation.
Key Takeaways
- Emotions offer clues, not certainties.
- Communication can be adjusted—signal concern without snapping.
- Motivation becomes effective when paired with Wise Mind planning.
- Regulation keeps the emotion helpful rather than overwhelming.
Practice Activity
Use this format as a reference while filling out your own function assessment. Compare your findings afterward.
What parts of this example mirror your experiences?
Where do your emotions serve different functions?
Which skills from the example might help you regulate?
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.
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