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DBT worksheet export
Emotion Regulation (Overview)
Emotion regulation is the DBT skills module for understanding emotions, reducing vulnerability, and changing emotional responses that do not fit the facts.
What this worksheet is for
Emotion regulation is the DBT skills module for understanding emotions, reducing vulnerability, and changing emotional responses that do not fit the facts.
How to use it
- Read the full skill once before writing.
- Use the examples below to spot where it fits real life.
- Complete the reflection page using the answers you already typed or by writing directly on the PDF.
At a glance
Primary topic: emotion regulation overview worksheet
Worksheet type: Support worksheet
How to practice it
Understand and name emotions
Use mindfulness to identify which emotion is present, what triggered it, and how it shows up in your body and urges.
Reduce vulnerability (ABC PLEASE)
Keep yourself resilient with positive experiences, mastery, coping ahead, and strong physical self-care.
Check the facts
Confirm whether the emotion fits the facts. If it doesn’t, use Opposite Action. If it does, problem-solve or ride it out.
Act effectively
Choose the skill that best matches the moment—self-soothe, TIP, Opposite Action, or DEAR MAN—to meet your goals.
Real-world examples
You feel jealous. You note the emotion, check the facts (your partner is being transparent), challenge the story, and choose Opposite Action by expressing appreciation.
Depression creeps in. You reinforce PLEASE habits, schedule positive activities, check the facts (no objective failure), and use Opposite Action to get outside despite the urge to stay in bed.
Before you write
Pick one situation you are actually likely to face this week. The activity page works best when you complete it for a real moment instead of a hypothetical one.
Worksheet activity
Practice Activity
Reflect on a recent emotional episode. Map how you could use the Emotion Regulation flow—understand, reduce vulnerability, check facts, act effectively.
Reflect and write
What emotion did you feel? What were the sensations and urges?
What vulnerability factors were present?
Did the emotion fit the facts? Why or why not?
What skillful action could you choose next time?