Emotion Regulation
Mindfulness of Current Emotions
Observe an emotion in real time—name it, allow it, ride the wave, and let it pass without judgment.
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
Name & Locate
Identify the emotion, intensity, and where it lives in your body right now.
2
Allow & Observe
Notice sensations, thoughts, and urges as they rise and fall. Use nonjudgmental language (“I notice…”).
3
Ride the Wave
Visualize surfing the emotion—breathing, staying curious, letting it crest and recede. Avoid pushing away or clinging.
4
Avoid Opposite Reactions
Write down urges to block/escape. Choose to stay with the emotion safely unless action is required.
5
Let Go & Reflect
When intensity drops, note what helped and any insights gained.
Real-world examples
Try spotting moments like these in your week. Notice how the skill changes the ripple effect of a tough situation.
Example Practice
Emotion: anger 7, heat in chest. Observed thoughts: “They’re disrespecting me.” Rode wave with paced breathing, noticed intensity drop to 4 in 4 minutes. Insight: anger pointed to a boundary to address calmly later.
Practice Activity
Complete this worksheet during two emotional waves this week. Compare how long each emotion lasted.
What cues signal the emotion’s rise and fall?
What judgments did you release?
How did staying with the emotion change your urge?
What skill will you pair with mindfulness next time?
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