Emotion Regulation
Emotion Regulation Troubleshooting
When skills aren’t working, diagnose the breakdown—vulnerability, skill choice, intensity, follow-through—and decide next steps.
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 Scenario
Summarize the emotion episode you’re reviewing and the skill(s) you attempted.
2
Check Vulnerabilities
Note PLEASE factors, sleep, substances, or stressors that made regulation harder.
3
Skill Fit & Timing
Evaluate whether the skill matched the emotion (e.g., problem solving vs. opposite action) and whether you used it early enough.
4
Skill Execution
Rate how fully you applied the skill (0–10). Identify partial efforts or missing steps.
5
New Plan
Decide what to adjust—prep earlier, add TIP, combine skills, seek support—and schedule practice.
Real-world examples
Try spotting moments like these in your week. Notice how the skill changes the ripple effect of a tough situation.
Troubleshooting Example
Scenario: anger outburst after email. Vulnerabilities: slept 4 hrs. Skill used: Check the Facts (too late). Execution: 3/10. Plan: prioritize sleep, use TIP first, then Check the Facts + DEAR MAN within 30 minutes.
Practice Activity
Analyze two difficult episodes. Implement the revised plan and note changes in intensity next time.
What vulnerability contributed most?
Was the skill choice the best match?
How can you execute more fully next time?
What support or reminder will help you follow through?
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