The document provides guidance on dealing with primary emotions using DBT skills. It instructs individuals to acknowledge the emotion, identify any negative judgments about the emotion, dispute unhelpful judgments, be mindful of the emotion without trying to change it, reassure and soothe oneself, and tolerate the emotion in the present moment. Repeating this process helps one develop distress tolerance for uncomfortable emotions.
The document provides guidance on dealing with primary emotions using DBT skills. It instructs individuals to acknowledge the emotion, identify any negative judgments about the emotion, dispute unhelpful judgments, be mindful of the emotion without trying to change it, reassure and soothe oneself, and tolerate the emotion in the present moment. Repeating this process helps one develop distress tolerance for uncomfortable emotions.
The document provides guidance on dealing with primary emotions using DBT skills. It instructs individuals to acknowledge the emotion, identify any negative judgments about the emotion, dispute unhelpful judgments, be mindful of the emotion without trying to change it, reassure and soothe oneself, and tolerate the emotion in the present moment. Repeating this process helps one develop distress tolerance for uncomfortable emotions.
Acknowledge the emotion Example: I’m feeling ashamed that I feel vulnerable.
Identify the judgment I don’t feel it is acceptable to be
vulnerable. I should always be strong and capable.
Dispute the judgment Vulnerability is a part of life. While
I don’t like it, it is not an experience that I must feel shame about.
Be mindful of the emotion I feel this shame. It’s about
inadequacy and not being good enough. I’m paying attention to this feeling of shame.
Reassure (soothe) yourself I can take this shame. It won’t
destroy me, I just don’t like it. I can put up with it forever, if I have to— but I don’t have to put up with it forever. I will put up with it for a few moments.