id stringlengths 14 14 | page_content stringlengths 24 1.96k | source stringclasses 1
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|---|---|---|
35a7641aeffd-1 | Stayed aware of my connection
Embraced change
Remembered that I affect others and others affect meAt left, check the skills you needed but did not use, and describe here the experience of not using the skill.
What would you do differently next time?
Check if not practicing dialectical skills has influenced any o... | dbt.pdf |
16dffb81e8a1-0 | 192
From DBT Skills Training Handouts and Worksheets, Second Edition by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permis -
sion to photocopy this worksheet is granted to purchasers of this book for personal use only (see copyright page for details). Purchasers may
download a larger version of this works... | dbt.pdf |
16dffb81e8a1-1 | D
escribe a situation where you used validation in the past week.
W
ho was the person you validated?
W
hat exactly did you do or say to validate the person?
W
hat was the outcome?
ho
w did you feel afterward?
W
ould you say or do something differently next time?
if s
o, what? | dbt.pdf |
84285b9257fa-0 | 193
From DBT Skills Training Handouts and Worksheets, Second Edition by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permis -
sion to photocopy this worksheet is granted to purchasers of this book for personal use only (see copyright page for details). Purchasers may
download a larger version of this works... | dbt.pdf |
84285b9257fa-1 | Was compassionate toward myself. Practiced self- soothing.
Admitted that it hurts to be invalidated by others, even if they are right.
Acknowledged when my reactions make sense and are valid in a situation.
Remembered that being invalidated, even when my response is actually valid, is rarely a
complete catast... | dbt.pdf |
af2a8c0cae0f-0 | 194
From DBT Skills Training Handouts and Worksheets, Second Edition by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permis -
sion to photocopy this worksheet is granted to purchasers of this book for personal use only (see copyright page for details). Purchasers may
download a larger version of this works... | dbt.pdf |
c0b6ad87c3f6-0 | 195
From DBT Skills Training Handouts and Worksheets, Second Edition by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permis -
sion to photocopy this worksheet is granted to purchasers of this book for personal use only (see copyright page for details). Purchasers may
download a larger version of this works... | dbt.pdf |
c0b6ad87c3f6-1 | N
ew behavior and reinforcer:
2
.
D
escribe the situation(s) where you used extinction or punishment. (Circle which you
use.)a.
F
or yourself:
b
.
F
or someone else:
3
.
W
hat was the outcome? What did you observe?
a.
F
or yourself:
b
.
F
or someone else:
4
.
H
ow did you feel afterward?
... | dbt.pdf |
5fba488be41f-0 | 197eMoTion
regula Tion Skill S
Introduction to Handouts and Worksheets
The goal of emotion regulation is to reduce emotional suffering. The goal is not
to get rid of emotions; emotions have important functions in our lives. Emotion
regulation skills help you to change emotions that you (not other people) want to
ch... | dbt.pdf |
32bcbd538b63-0 | 198 • eMo Tion r egula Tion Skill S
reasons why humans (and many other animals) have emotions. They have three
important functions and we need them. If you have been through the Emotion Reg -
ulation module at least once, the following worksheets may be useful. If you are learning emotion regulation skills for the fi... | dbt.pdf |
32bcbd538b63-1 | are complex and consist of several parts that happen at the same time. Changing
any part of this emotional response system can change the entire response. Knowing
the parts of an emotion can help you change the emotion. This handout shows these
parts in some detail.
••Emotion Regulation Handout 6: Ways to Describe E... | dbt.pdf |
254c2476793d-0 | introduction to Handouts and Worksheets • 1 99
Changing Emotional Responses
••Emotion Regulation Handout 7: Overview: Changing Emotional Responses.
This handout introduces the three skills for changing emotions: checking the facts,
opposite action, and problem solving.
••Emotion Regulation Handout 8: Checking the Fac... | dbt.pdf |
254c2476793d-1 | Deciding Which to Use. When emotions fit the facts, changing the situation through
problem solving can be the most effective way to change the emotion. At other times, changing how you feel about the situation through opposite action is the best course of action. The flow chart on this handout can help you figure out ... | dbt.pdf |
c73054d9b5a8-0 | 200 • eMo Tion r egula Tion Skill S
••Emotion Regulation Handout 12: Problem Solving. When an emotion fits
the facts of the situation, avoiding or changing the situation may be the best way to
change the emotion. Problem solving is the first step in changing difficult situations.
The steps of problem solving are li... | dbt.pdf |
c73054d9b5a8-1 | Handout 11: Figuring Out Opposite Actions.
Reducing Vulnerability to Emotion Mind
••Emotion Regulation Handout 14: Overview: Reducing Vulnerability to Emo -
tion Mind—Building a Live Worth Living. Emotional distress and anguish can
be reduced by decreasing factors that make you vulnerable to negative emotions
and moo... | dbt.pdf |
6861003816aa-0 | introduction to Handouts and Worksheets • 201
pleasant was the experience? Emotion Regulation Worksheets 9 and 13 also have
brief sections for tracking pleasant events, along with other ABC PLEASE skills.
••Emotion Regulation Handout 17: Accumulating Positive Emotions: Long
Term , and Emotion Regulation Handout 18: V... | dbt.pdf |
6861003816aa-1 | tion Worksheet 12: Build Mastery and Cope Ahead to schedule activities to build
a sense of accomplishment and then report on what you actually did. There is also
space to report on two practices of “cope ahead.”
••Emotion Regulation Worksheet 13: Putting ABC Skills Together Day by Day.
This worksheet has a brief sec... | dbt.pdf |
ce82c69b875f-0 | 202 • eMo Tion r egula Tion Skill S
Rehearsal and Relaxation Record. Some people find it easier to start with the second
form.
••Emotion Regulation Handout 20b: Sleep Hygiene Protocol. When worries
keep you from sleeping, try the steps on this handout. Use Emotion Regulation Worksheet 14b: Sleep Hygiene Practice She... | dbt.pdf |
ce82c69b875f-1 | ••Emotion Regulation Handout 23: Managing Extreme Emotions. When your
emotional arousal is very high, your ability to use your skills breaks down. Knowing your skills breakdown point is important; it signals the need to use crisis survival
skills (which are taught in the Distress Tolerance module) first. This handou... | dbt.pdf |
c15127fe38ef-0 | emotion
regulation Handouts | dbt.pdf |
a243bec3a807-0 | 205
From DBT Skills Training Handouts and Worksheets, Second Edition by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permission
to photocopy this handout is granted to purchasers of this book for personal use only (see copyright page for details). eMotion r eGulation Handout 1 (Emotion Regulation Workshe... | dbt.pdf |
ec0678fccfd6-0 | Handouts for Understanding
and Naming Emotions | dbt.pdf |
a86a607d618b-0 | 209
From DBT Skills Training Handouts and Worksheets, Second Edition by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permission
to photocopy this handout is granted to purchasers of this book for personal use only (see copyright page for details).eMotion r eGulation Handout 2 (Emotion Regulation Worksheet... | dbt.pdf |
b01da1d00df9-0 | 210
From DBT Skills Training Handouts and Worksheets, Second Edition by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permission
to photocopy this handout is granted to purchasers of this book for personal use only (see copyright page for details).Emotion R Egu lation Handout 3 (Emotion Regulation Workshe... | dbt.pdf |
b01da1d00df9-1 | • •Gut feelings can be like intuition—a response to something important about the situation.
This can be helpful if our emotions get us to check out the facts.
• •cau
tion: Sometimes we treat emotions as if they are facts about the world: The stronger
the emotion, the stronger our belief that the emotion is based on... | dbt.pdf |
3216022d8a16-0 | 211
From DBT Skills Training Handouts and Worksheets, Second Edition by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permission
to photocopy this handout is granted to purchasers of this book for personal use only (see copyright page for details).eMotion r eGulation Handout 4 (Emotion Regulation Worksheet... | dbt.pdf |
e288be64c87d-0 | 212
From DBT Skills Training Handouts and Worksheets, Second Edition by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permission
to photocopy this handout is granted to purchasers of this book for personal use only (see copyright page for details).eMotion r eGulation Handout 4a (Emotion Regulation Workshee... | dbt.pdf |
e288be64c87d-1 | Challenge :
17. My emotions are who I am.
Challenge :
18. My emotions are why people love me.
Challenge :
19. Emotions can just happen for no reason.
Challenge :
20. Emotions should always be trusted.
Challenge :
21. Other myth:
Challenge : | dbt.pdf |
4069fdc9a490-0 | 213 eMotion r eGulation Handout 5 (Emotion Regulation Worksheets 4, 4a)
model for Describing e motions
From DBT Skills Training Handouts and Worksheets, Second Edition by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permission to photocopy this handout is granted to purchasers of this
book for personal u... | dbt.pdf |
d76d6f25cc51-0 | 214
From DBT Skills Training Handouts and Worksheets, Second Edition by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permission
to photocopy this handout is granted to purchasers of this book for personal use only (see copyright page for details). eMotion r eGulation Handout 6 (Emotion Regulation Workshe... | dbt.pdf |
d76d6f25cc51-1 | ••Feeling like you are going to explode.••Being unable to stop tears.
••Wanting to hit someone, bang the wall, throw something, blow up.
••Wanting to hurt someone.
••Other:
expressions and a ctions of anger
••Physically or verbally attacking.
••Making aggressive or threatening gestures.
••Pounding, throwing things, b... | dbt.pdf |
83f4f5bae7ce-0 | 215eMotion r eGulation Handout 6 (p. 2 of 10)
DiSGuST Wor DS
disgust aversion dislike distaste repugnance resentment sickened
abhorrence condescension derision hate repelled revolted spite
antipathy contempt disdain loathing repulsion scorn vile
prompting e vents for f eeling Disgust
••Seeing/smelling human or animal ... | dbt.pdf |
83f4f5bae7ce-1 | ••Disapproving of/feeling morally superior to another.
••Extreme disapproval of yourself or your own feelings, thoughts, or behaviors.
••Judging that a person is deeply immoral or has sinned or violated the natural order of things.
••Judging someone’s body as extremely ugly.
••Other:
Biological c hanges and e xperien... | dbt.pdf |
83f4f5bae7ce-2 | aftereffects of Disgust
••Narrowing of attention.
••Ruminating about the situation that’s making
you feel disgusted.••Becoming hypersensitive to dirt.
••Other:
(continued on next page ) | dbt.pdf |
dbe8821a5f43-0 | 216eMotion r eGulation Handout 6 (p. 3 of 10)
envy Wor DS
envy craving displeased greed pettiness
bitterness discontented dissatisfied “green-eyed” resentment
covetous disgruntled down- hearted longing wishful
prompting e vents for f eeling envy
••Someone has something you really want or
need but don’t or can’t have.... | dbt.pdf |
dbe8821a5f43-1 | ••Muscles tightening.
••Teeth clamping together, mouth tightening.
••Feeling your face flush or get hot.
••Feeling rigidity in your body.
••Pain in the pit of the stomach.
••Having an urge to get even.
••Hating the other person.
••Wanting to hurt the people you envy. ••Wanting the person or people you envy to lose wha... | dbt.pdf |
dbe8821a5f43-2 | ••Ruminating about what you don’t have.
••Making resolutions to change.
••Other:
(continued on next page ) | dbt.pdf |
0862b5ee9a10-0 | 217eMotion r eGulation Handout 6 (p. 4 of 10)
fear Wor DS
fear dread horror nervousness shock uneasiness
anxiety edginess hysteria overwhelmed tenseness worry
apprehension fright jumpiness panic terror
prompting e vents for f eeling f ear
••Having your life, your health, or your well-
being threatened.
••Being in the ... | dbt.pdf |
0862b5ee9a10-1 | control.
••You are incompetent or are losing mastery.
••Other:
Biological c hanges and e xperiences of f ear
••Breathlessness.
••Fast heartbeat.
••Choking sensation, lump in throat.
••Muscles tensing, cramping.
••Clenching teeth.
••Urge to scream or call out.••Feeling nauseated.
••Getting cold; feeling clammy.
••Feel... | dbt.pdf |
0862b5ee9a10-2 | ••Losing control.••Imagining the possibility of more loss or failure.
••Isolating yourself.
••Ruminating about other threatening times.
••Other:
(continued on next page ) | dbt.pdf |
cf047d58af28-0 | 218eMotion r eGulation Handout 6 (p. 5 of 10)
happine SS Wor DS
happiness satisfaction joviality exhilaration ecstasy
joy bliss triumph optimism gladness
enjoyment enthusiasm contentment zest pride
relief jolliness excitement eagerness elation
amusement thrill jubilation gaiety glee
enthrallment cheerfulness zaniness ... | dbt.pdf |
cf047d58af28-1 | ••Feeling at peace.
••Feeling open or expansive.
••Other:
expressions and a ctions of h appiness
••Smiling.
••Having a bright, glowing face.
••Being bouncy or bubbly.
••Communicating your good feelings.
••Sharing the feeling.
••Silliness.••Hugging people.
••Jumping up and down.
••Saying positive things.
••Using an en... | dbt.pdf |
79454bdc81b3-0 | 219eMotion r eGulation Handout 6 (p. 6 of 10)
jealouS y Wor DS
jealous clutching fear of losing someone/
somethingrivalrous wary
cautious defensive suspicious watchful
clinging mistrustful possessive self- protective
prompting e vents for f eeling j ealous
••An important relationship is threatened or in
danger of bei... | dbt.pdf |
79454bdc81b3-1 | ••Your rival is possessive and competitive.
••Your rival is insecure.
••Your rival is envious.
••Other:
Biological c hanges and e xperiences of j ealousy
••Breathlessness.
••Fast heartbeat.
••Choking sensation, lump in throat.
••Muscles tensing.
••Teeth clenching.
••Becoming suspicious of others.
••Having injured pri... | dbt.pdf |
3b6f02b06707-0 | 220Emotion R Egu lation Handout 6 (p. 7 of 10)
Love Words
love attraction enchantment limerence sympathy
adoration caring fondness longing tenderness
affection charmed infatuation lust warmth
arousal compassion kindness passion
desire liking sentimentality
Prompting
ev
ents for Feeling Love
• •A person:
• •Offers or... | dbt.pdf |
3b6f02b06707-1 | • •Wanting to give things to a person.
• •Wanting to see and spend time with a person.
• •Wanting to spend your life with a person.
• •Wanting physical closeness or sex.
• •Wanting emotional closeness.
ex
pressions and Actions of Love
• •Saying “I love you.”
• •Expressing positive feelings to a person.
• •Eye conta... | dbt.pdf |
6dc30b8cc29b-0 | 221eMotion r eGulation Handout 6 (p. 8 of 10)
SaDneSS Wor DS
sadness disappointment pity crushed disconnected depression
despair homesickness anguish displeasure suffering glumness
grief neglect dismay insecurity dejection melancholy
misery alienation hurt sorrow gloom alone
agony discontentment rejection defeat lonel... | dbt.pdf |
6dc30b8cc29b-1 | ••Other:
Biological c hanges and e xperiences of Sadness
••Feeling tired, run down, or low in energy.
••Feeling lethargic, listless; wanting to stay in bed all day.
••Feeling as if nothing is pleasurable any more.
••Pain or hollowness in your chest or gut.
••Feeling empty.
••Feeling as if you can’t stop crying, or if... | dbt.pdf |
6dc30b8cc29b-2 | ••Insomnia.
••Appetite disturbance, indigestion.
••Other:
(continued on next page ) | dbt.pdf |
042b87d704d3-0 | 222eMotion r eGulation Handout 6 (p. 9 of 10)
Shame WorDS
shame culpability embarrassment mortification shyness
contrition discomposure humiliation self- conscious
prompting e vents for f eeling Shame
••Being rejected by people you care about.
••Having others find out that you have done
something wrong.
••Doing (or f... | dbt.pdf |
042b87d704d3-1 | ••Thinking that you are bad, immoral, or wrong.
••Thinking that you are defective.••Thinking that you are a bad person or a failure.
••Believing your body (or a body part) is too big, too small, or ugly.
••Thinking that you have not lived up to others’ expectations of you.
••Thinking that your behavior, thoughts, or fe... | dbt.pdf |
042b87d704d3-2 | ••Conflicts with other people.
••Isolation, feeling alienated.
••Impairment in problem- solving ability.
••Other:
(continued on next page ) | dbt.pdf |
d5d1103ccfaf-0 | 223eMotion r eGulation Handout 6 (p. 10 of 10)
Guil T Wor DS
guilt culpability remorse apologetic regret sorry
prompting e vents for f eeling Guilt
••Doing or thinking something you believe is
wrong.
••Doing or thinking something that violates your personal values.
••Not doing something you said that you would do.
••... | dbt.pdf |
d5d1103ccfaf-1 | ••Weariness, dissatisfaction, disinclination.
••Distress.
••Shyness, fragility, reserve, bashfulness, coyness, reticence.
••Cautiousness, reluctance, suspiciousness, caginess, wariness.
••Surprise, amazement, astonishment, awe, startle, wonder.
••Boldness, bravery, courage, determination.
••Powerfulness, a sense of com... | dbt.pdf |
afa2bef15c94-0 | Handouts for Changing
Emotional Responses | dbt.pdf |
3bf5d0bc2602-0 | 227
From DBT Skills Training Handouts and Worksheets, Second Edition by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permission
to photocopy this handout is granted to purchasers of this book for personal use only (see copyright page for details).eMotion r eGulation Handout 7 (Emotion Regulation Worksheet... | dbt.pdf |
dbeb716133d0-0 | 228
From DBT Skills Training Handouts and Worksheets, Second Edition by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permission
to photocopy this handout is granted to purchasers of this book for personal use only (see copyright page for details). Emotion R Egu lation Handout 8 (Emotion Regulation Works... | dbt.pdf |
dbeb716133d0-1 | 5.
as
k:
wh
at’s the catastrophe?
Imagine the catastrophe really occurring.Imagine coping well with a catastrophe (through problem solving, coping ahead, or radical acceptance).
6.
as
k: Does my emotion and/or its intensity fit the actual facts?
Check out facts that fit each emotion.Ask Wise Mind.
( See Emotion Reg... | dbt.pdf |
bc1511c2f25f-0 | 229
From DBT Skills Training Handouts and Worksheets, Second Edition by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permission
to photocopy this handout is granted to purchasers of this book for personal use only (see copyright page for details).eMotion r eGulation Handout 8a (Emotion Regulation Workshee... | dbt.pdf |
bc1511c2f25f-1 | 3. Other:
love 1. Loving a person, animal, or object enhances quality of life for you or for those you
care about.
2. Loving a person, animal, or object increases your chances of attaining your own
personal goals.
3. Other:
Sadness 1. You have ... | dbt.pdf |
b9802dd27189-0 | 230
From DBT Skills Training Handouts and Worksheets, Second Edition by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permission
to photocopy this handout is granted to purchasers of this book for personal use only (see copyright page for details). Emotion R Egu lation Handout 9 (Emotion Regulation Works... | dbt.pdf |
9a959da0e38b-0 | 231
From DBT Skills Training Handouts and Worksheets, Second Edition by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permission
to photocopy this handout is granted to purchasers of this book for personal use only (see copyright page for details). eMotion r eGulation Handout 10 (Emotion Regulation Worksh... | dbt.pdf |
9a959da0e38b-1 | if your emotion does not fit the facts or if acting on your emotion is not effective:
Step 5. iDenTify oppo SiTe ac TionS to your action urges.
Step 6. acT oppo SiTe all T he W ay to your action urges.
Step 7. repea T acTinG oppo SiTe to your action urges until your emotion changes. | dbt.pdf |
670b50c28da9-0 | 232
From DBT Skills Training Handouts and Worksheets, Second Edition by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permission
to photocopy this handout is granted to purchasers of this book for personal use only (see copyright page for details). eMotion r eGulation Handout 11 (Emotion Regulation Worksh... | dbt.pdf |
670b50c28da9-1 | Keep your head and eyes up, and your shoulders back but relaxed.
Adopt an assertive body posture (e.g., knees apart, hands on hips, heels a bit out).
7. Change your BODY CHEMISTRY .
For example, do paced breathing by breathing in deeply and breathing out slowly.
(continued on next page ) | dbt.pdf |
73edc5ba5061-0 | 233eMotion r eGulation Handout 11 (p. 2 of 9)
anGer
Anger FITS THE FACTS of a situation whenever:
a. An important goal is blocked or a desired activity is interrupted or prevented.
B. You or someone you care about is attacked or hurt by others.
c. You or someone you care about is insulted or threatened by others.
D... | dbt.pdf |
929c7573e841-0 | 234eMotion r eGulation Handout 11 (p. 3 of 9)
DiSGuST
Disgust FITS THE FACTS of a situation whenever:
a. Something you are in contact with could poison or contaminate you.
B. Somebody whom you deeply dislike is touching you or someone you care about.
c. You are around a person or group whose behavior or thinking co... | dbt.pdf |
8bf4bd27411d-0 | 235eMotion r eGulation Handout 11 (p. 4 of 9)
envy
Envy FITS THE FACTS of a situation whenever:
a. Another person or group has what you want or need but don’t have.
B. Other example:
Follow these suggestions when your envy is NOT JUSTIFIED by the facts or is NOT EFFECTIVE :
op... | dbt.pdf |
f5da2efd8738-0 | 236eMotion r eGulation Handout 11 (p. 5 of 9)
jealouS y
Jealousy FITS THE FACTS of a situation whenever:
a. Someone is threatening to take a very important and desired relationship or object away
from you.
B. An important and desired relationship is in danger of being damaged or lost.
c. Other example: ... | dbt.pdf |
a7692f49141c-0 | 237Emotion R Egu lation Handout 11 (p. 6 of 9)
Love
Love (other than universal love for all) fits the facts of a situation whenever:
A. L
oving a person, animal, or object enhances quality of life for you or for those you care
about.
B. L
oving a person, animal, or object increases your chances of attaining your ow... | dbt.pdf |
a7692f49141c-1 | fa
cebook,
twi
tter, etc.).
6. ad
just y Ou
r pOs
ture and expressi On
s if you are around the person you love.
no l
eaning toward him or her.
no g
etting close enough to touch.
no si
ghing/gazing at the person.
(continued on next page ) | dbt.pdf |
49c02f5e4e5d-0 | 238Emotion R Egu lation Handout 11 (p. 7 of 9)
Sadne S S
Sadness fit S t he fact S o f a situation whenever:
a
. Y
ou have lost something or someone permanently.
B.
th
ings are not the way you want or expected and hoped them to be.
C. O
ther example:
fo
llow these suggestions when... | dbt.pdf |
49c02f5e4e5d-1 | eep an upbeat voice tone.
7. c
hanGe
YO
ur
BOdY che
miSt
rY.
fo
r example, increase physical movement (run, jog, walk, or do other active exercise).
(continued on next page ) | dbt.pdf |
cecc746e316e-0 | 239eMotion r eGulation Handout 11 (p. 8 of 9)
Shame
Shame FITS THE FACTS of a situation whenever:
a. You will be rejected by a person or group you care about if your personal characteristics
or behavior are made public.
B. Other example:
Follow these suggestions when both shame... | dbt.pdf |
cecc746e316e-1 |
oppoSiTe acTionS for Shame
Do the OPPOSITE of your action urges. For example:
1. MAKE PUBLIC your behavior (with people who won’t reject you).
2. APOLOGIZE for your behavior.
3. REPAIR the transgressions, or work to prevent or repair similar harm for others.
4. COMMIT to avoiding that m... | dbt.pdf |
b60e49168ee9-0 | 240eMotion r eGulation Handout 11 (p. 9 of 9)
Guil T
Guilt FITS THE FACTS of a situation whenever:
a. Your behavior violates your own values or moral code.
B. Other example:
Follow these suggestions when both guilt and shame
are NOT JUSTIFIED by the facts or are NOT EFFECTI... | dbt.pdf |
b60e49168ee9-1 |
oppoSiTe acTionS for Guilt
1. HIDE your behavior (if you want to stay in the group).
2. USE INTERPERSONAL SKILLS (if you want to stay in the group).
3. WORK TO CHANGE the person’s or group’s values.
4. JOIN A NEW GROUP that fits your values (and will not reject you).
5. REPEAT the behavio... | dbt.pdf |
ebe692cadc46-0 | 241
From DBT Skills Training Handouts and Worksheets, Second Edition by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permission
to photocopy this handout is granted to purchasers of this book for personal use only (see copyright page for details). eMotion r eGulation Handout 12 (Emotion Regulation Worksh... | dbt.pdf |
ebe692cadc46-1 | Step 7. evaluaT e the results of using the solution.
It worked? yea!!! It didn’t work? Go back to STep 5 and choose a new solution to try. | dbt.pdf |
f13d7e64f982-0 | 242
From DBT Skills Training Handouts and Worksheets, Second Edition by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permission
to photocopy this handout is granted to purchasers of this book for personal use only (see copyright page for details). eMotion r eGulation Handout 13 (Emotion Regulation Worksh... | dbt.pdf |
f13d7e64f982-1 | 4. Imagine understanding:
Step into the other person’s shoes.
5. Imagine really good
reasons for what happened.1. Fight back when being attacked,
if you have nothing to lose by fighting.
2. Overcome obstacles to goals.
3. Work to stop further attacks,
insults, and threats.
4. Avoid or walk out on people
who are th... | dbt.pdf |
f12a514323fe-0 | 243justifying e ventsact opposite
to emotion u rge
(for unjustified e motion)act on emotion u rge,
problem-Solve, or a void
(for j ustified emotion)envya. Another person or
group gets or has
things you don’t have
that you want or need.1. Inhibit destroying other
people’s things.
2. Count your blessings.
3. Im... | dbt.pdf |
f12a514323fe-1 | animal, or object you love altogether.
2. Distract yourself from
thoughts of the beloved.
3. Avoid contact with
all reminders of the beloved.
4. Remind yourself of why
love is not justified.1. Be with the person, animal, or
thing that you love.
2. Touch, hold, etc., the beloved.
3. Avoid separations when
possible.... | dbt.pdf |
64c5f725d8c5-0 | 244justifying e ventsact opposite
to emotion u rge
(for unjustified e motion)act on emotion u rge,
problem-Solve, or a void
(for j ustified emotion)Shamea. You will be rejected
by a very important
person or group if
characteristics of
yourself or of your behavior are made public.1. Make public your
personal ... | dbt.pdf |
64c5f725d8c5-1 | 3. Accept the consequences
gracefully.
4. Commit to avoiding behaviors
that violate your moral values in the future.eMotion r eGulation Handout 13 (p. 3 of 3) | dbt.pdf |
9435077b7a6b-0 | Handouts for Reducing Vulnerability
to Emotion Mind | dbt.pdf |
cbb0c495008e-0 | 247
From DBT Skills Training Handouts and Worksheets, Second Edition by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permission
to photocopy this handout is granted to purchasers of this book for personal use only (see copyright page for details).eMotion r eGulation Handout 14 (Emotion Regulation Workshee... | dbt.pdf |
a9fe46db324f-0 | 248
From DBT Skills Training Handouts and Worksheets, Second Edition by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permission
to photocopy this handout is granted to purchasers of this book for personal use only (see copyright page for details). eMotion r eGulation Handout 15 (Emotion Regulation Worksh... | dbt.pdf |
b11510045e09-0 | 249
From DBT Skills Training Handouts and Worksheets, Second Edition by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permission
to photocopy this handout is granted to purchasers of this book for personal use only (see copyright page for details). eMotion r eGulation Handout 16 (Emotion Regulation Worksh... | dbt.pdf |
b11510045e09-1 | 21. Reading magazines or newspapers
22. Engaging in hobbies (stamp collecting,
model building, etc.)
23. Spending an evening with good friends
24. Planning a day’s activities
25. Meeting new people
26. Remembering beautiful scenery
27. Saving money
28. Going home from work
29. Eating
30. P... | dbt.pdf |
b11510045e09-2 | 51. Running track
52. Going camping
53. Singing around the house
54. Arranging flowers
55. Practicing religion (going to church,
group praying, etc.)
56. Organizing tools
57. Going to the beach
58. Thinking, “I’m an OK person”
59. Having a day with nothing to do
60. Going to class reunions... | dbt.pdf |
753ec884104f-0 | 250eMotion r eGulation Handout 16 (p. 2 of 3)
73. Singing with groups
74. Flirting
75. Playing musical instruments
76. Doing arts and crafts
77. Making a gift for someone
78. Buying/downloading music
79. Watching boxing, wrestling
80. Planning parties
81. Cooking
82. Going hiking
83. W... | dbt.pdf |
753ec884104f-1 | 102. Refinishing furniture
103. Watching TV
104. Making lists of tasks
105. Walking in the woods (or at the
waterfront)
106. Buying gifts
107. Completing a task
108. Going to a spectator sport (auto racing, horse racing)
109. Teaching
110. Photography
111. Going fishing
112. Thinking about pleasa... | dbt.pdf |
753ec884104f-2 | 137. Talking on the phone
138. Going to museums
139. Thinking religious thoughts
140. Lighting candles
141. White-water canoeing/rafting
142. Going bowling
143. Doing woodworking
144. Fantasizing about the future
145. Taking ballet/tap- dancing classes
146. Debating
147. Sitting in a sidewalk caf... | dbt.pdf |
d65259e6bfe1-0 | 251eMotion r eGulation Handout 16 (p. 3 of 3)
162. Taking a sauna or a steam bath
163. Checking out garage sales
164. Thinking about having a family
165. Thinking about happy moments in my
childhood
166. Splurging
167. Going horseback riding
168. Doing something new
169. Working on jigsaw puzzles
170.... | dbt.pdf |
d65259e6bfe1-1 | 189. Buying a CD or music on iTunes
190. Watching sports on TV
191. Taking care of my pets
192. Doing volunteer service
193. Watching stand-up comedy on YouTube
194. Working in my garden
195. Participating in a public performance
(e.g., a flash mob)
196. Blogging
197. Fighting for a cause
198. Cond... | dbt.pdf |
d65259e6bfe1-2 | 213. Reading cartoons or comics
214. Reading sacred works
215. Rearranging or redecorating my room or the house
216. Selling or trading something
217. Snowmobiling or riding a dune buggy/ATV
218. Social networking
219. Soaking in the bathtub
220. Learning or speaking a foreign language
221. Talking on... | dbt.pdf |
df7696830f29-0 | 252
From DBT Skills Training Handouts and Worksheets, Second Edition by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permission
to photocopy this handout is granted to purchasers of this book for personal use only (see copyright page for details). eMotion r eGulation Handout 17 (Emotion Regulation Worksh... | dbt.pdf |
df7696830f29-1 | Do pros and cons, if necessary, to select a goal to work on now.
Example: Get a job where I can do something useful.
Step 6. i dentify small action steps toward your goal.
ASK: What small steps can I take to get to my goal?
Examples: Visit places and look for job openings on the Internet in my area.
Submit applica... | dbt.pdf |
08c0bea991aa-0 | 253
From DBT Skills Training Handouts and Worksheets, Second Edition by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permission
to photocopy this handout is granted to purchasers of this book for personal use only (see copyright page for details). eMotion r eGulation Handout 18 (Emotion Regulation Worksh... | dbt.pdf |
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