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Sometimes emotions can be challenging and overwhelming. They may lead to self-destructive behavior or vicious thought spirals that can feel agonizing.  

That’s why it’s essential to learn how to manage intense emotions. Here are some DBT emotion regulation skills to consider implementing.



Stop stands for stop, take a step back, observe, and proceed. When faced with a difficult emotion, stop and don’t react immediately. Instead, give yourself some time to reflect on what you need. Observe your emotions and thoughts. Aim to proceed mindfully and intentionally.


Check the Facts:

Try to pretend you’re a journalist observing your reaction. Consider any interpretations or assumptions you might be making about a specific event or person, then ask yourself if your current emotion matches the reality of that situation.


Add More Positive Events:

It’s easy to become distracted by the negative stressors in life. Try to implement more positive activities each day. For example, make a plan to go for a walk after lunch or enjoy dessert at your favorite restaurant.


Opposite Action:

Try to practice engaging in an opposite action when a difficult emotion arises. For example, if you usually withdraw from loved ones when you feel ashamed, commit to calling a friend and planning to spend time together.



PLEASE stands for treating physical illness, eating healthy, avoiding mood-altering drugs, sleeping well, and exercising. Try your best to implement these skills into your daily routine. If you’re currently struggling with your emotions, consider if any of these areas require extra focus.

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