Emotion Regulation
Emotion Regulation Problem Solving
Problem Solving is for emotions that fit the facts—when something is actually wrong and you can take steps to change it.
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
Define the problem clearly
State what’s happening and what you want instead. Be specific: who is involved, what isn’t working, deadlines.
2
Brainstorm solutions
List all options—even imperfect ones—without judging. Include asking for support, renegotiating expectations, or using other DBT skills.
3
Evaluate and choose
Assess feasibility, pros/cons, and alignment with your values. Pick one or two to try first.
4
Act and review
Implement the plan, then check the results. Adjust or try the next option if needed.
Real-world examples
Try spotting moments like these in your week. Notice how the skill changes the ripple effect of a tough situation.
You’re overwhelmed by class deadlines. You list all tasks, meet with a professor, build a calendar, and ask classmates for notes. Stress drops because the plan is realistic.
Roommate conflicts keep escalating. You brainstorm boundaries, schedule a calm conversation, propose chore swaps, and agree on weekly check-ins.
Practice Activity
Pick a current stressor that fits the facts. Move through the problem-solving steps and choose one action to take this week.
What exactly is the problem? What outcome do you want?
List at least three possible solutions.
Which option feels most doable right now? Why?
What is your next concrete step and when will you do it?
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