Emotions are signals within your body to tell you what’s happening. When something pleasurable is happening to you, you feel good; when something distressing is happening to you, you feel bad. Being able to regulate emotions help cope with your reactions to emotions in new and more effective ways.

Here are some Decider Skills and Advanced DBT Emotion Regulation Techniques:


Pace and Plan

Pace and Plan P.A.C.EWhen considering what you’re going to do each day, PACE yourself –keep a healthy balance of activities which include work, rest and play. PlayFun activities which give you a sense of enjoyment. These caninclude solo activities, and those with family or friendsAchievePurposeful activities which give you a sense of achievement orworthwhile-ness. Examples:… Continue reading Pace and Plan

Balance

Balance The following skills will help you Everyone has these skills to a certain extent. We are all at least somewhat able to ask for something or say no. For example, you might be able to say no to more water at a restaurant but not to a friend asking for a favor. Maybe you… Continue reading Balance

Opposite Action

Opposite Action Doing the opposite of your emotional Urges There are several good reasons for feeling the way you feel, because how you feel is completely valid. The larger-problem is emotion-driven behaviour, because acting on emotions can often create destructive outcomes. For example: have you ever got angry and then you start shouting at somebody,… Continue reading Opposite Action

Sieve or Sponge

Sieve or Sponge? What thoughts am I sponging? What am I sieving? What can I start to notice instead? Over the years, we’ve developed a preferred way of dealing with our feelings, like habit or prejudice. We feel comfortable because we are used to it. However, it can mislead us, especially when we are down… Continue reading Sieve or Sponge

Name the Emotion

Name the Emotion Name your feelings When you’re feeling an emotion that is uncomfortable, unpleasant, or creating distress, take a moment to pause, take a deep breath, and name your emotion. Take an extra beat and get curious — find more specific words to define how you are feeling. In doing this, you activate your brain in a… Continue reading Name the Emotion

Self Care

Self Care Sleep – Eating & Exercise – Look at other factors – Find fun, achievement and enjoyment – every day. Be kind to yourself! Heres some activities you can do: If the thoughts are taking control and you are finding it hard to relax please refer to the next activity below: 1. Take a… Continue reading Self Care

Think

Think Don’t believe everything you think! Thoughts are just thoughts. One Activity you can do is: Step One: Describe the Situation Think of a situation from the past where you felt overwhelmed with a lot of emotions. It can be about any aspect of your life. Describe the situation – what happened, where it happened, who… Continue reading Think

Describe your Emotion

Describe your Emotion This is the fourth exercise of the Basic Mindfulness Skills, that will help you recognise and focus on your thoughts, emotions and physical sensations. This exercise will ask you to choose an emotion and then describe that emotion by drawing it and exploring it. Ideally, you should choose an emotion that you’re… Continue reading Describe your Emotion

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