Emotion Regulation
Myths About Emotions
Use this DBT emotion myths worksheet to spot beliefs that make feelings harder to handle, test the evidence, and replace them with balanced truths.
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What this DBT worksheet helps you do
The emotion myths worksheet helps you challenge common beliefs that make feelings harder to handle, such as the idea that emotions are weak, dangerous, or always facts.
Reviewed July 16, 2026 under WithMarsha editorial standards. Educational DBT practice only; not therapy, diagnosis, treatment planning, or crisis care.
How to practice it
Move through each step slowly. Notice what the skill asks for and how you can experiment in real life.
1
Identify the Myth
Write down a belief that keeps you stuck (e.g., “If I let myself feel, I’ll lose control,” “Good people don’t get angry”).
2
Evidence For and Against
Note any experiences that seem to support the myth, then list evidence that contradicts it.
3
Balanced Truth
Craft an accurate statement that acknowledges reality and supports healthy regulation.
4
New Actions
Plan behaviors that reinforce the truth (e.g., practicing emotion naming, assertive anger).
Real-world examples
Try spotting moments like these in your week. Notice how the skill changes the ripple effect of a tough situation.
Myth: Strong emotions are dangerous
Evidence For: panic attack felt scary. Evidence Against: breathing skills lowered intensity; anger helped me set a boundary. Truth: “Emotions can be intense, but I can ride them out with skills.” Action: practice mindfulness of current emotion.
Myth: Showing sadness makes me weak
Evidence For: one friend dismissed me. Against: others offered support; vulnerability deepened relationships. Truth: “Sharing sadness with trusted people builds connection.” Action: reach out when feeling low.
Practice Activity
List three emotion myths you carry. Replace each with a balanced truth and plan reinforcing actions.
What myths about emotions show up most often for you?
What objective evidence challenges each myth?
What truth supports your goals and wellbeing?
What behaviors will reinforce the new belief?
Keep going with related DBT guidance
Use this worksheet as a starting point, then connect it to a deeper explainer or a higher-level skill hub.
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.
