|Emotion Regulation Handout 13 from Skills Training Manual for Disordered Emotion Regulation
by Marsha Linehan (c) in press Guilford
Here is my own personal example for numbers 1 and 2:
1. Situation: Perceiving our sales director’s comments as snide and undercutting toward me.
Emotions that I want to decrease: anxiety, fear, and anger.
2. DBT Coping or Problem Solving Skills I want to use in the situation:
- Build Mastery: I would like to practice responding to such situations in a professional way or not responding at all if not necessary
- Radical Acceptance:
- that the comment was made
- that he is who he is and behaves how he behaves (and I have no control over it)
- that my perception may not be accurate. I have biases and would like to look at his comments less judgmentally – not like a wounded animal who is ready to attack.
- Be Effective:
- by focusing on what works
- by acting skillfully
- by keeping in mind my long-term goals and objectives
- by “let[ting] go of vengeance, useless anger, and righteousness that hurts [me] and doesn’t work” (from Mindfulness Handout 3, Skills Training Manual for Disordered Emotion Regulation by Marsha Linehan (c) in press Guilford.)
- Self Respect:
- by “act[ing] in ways that make me feel capable and effective” (from Mindfulness Handout 3, Skills Training Manual for Disordered Emotion Regulation by Marsha Linehan (c) in press Guilford.)