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Emotion Regulation: DBT Skills

One-page cheat-sheet on Act Opposite, Check the Facts, PLEASE, and Pay Attention to Positives.

Dialectical Behavior Therapy (DBT) offers powerful skills to manage intense emotions without resorting to destructive behaviors.

Key Skills:

  1. Act Opposite: If you feel an emotion that is not justified by the facts (e.g., intense anger when nothing truly threatening happened), act opposite to the emotion. For example, if you feel like withdrawing, engage socially.
  2. Check the Facts: When you feel an intense emotion, ask yourself:
    • Is this emotion justified by the facts of the situation?
    • Am I interpreting the situation accurately?
    • What are the actual facts, not just my assumptions?
    This helps determine if your emotional reaction matches reality.
  3. PLEASE: A mnemonic for physical self-care, as physical well-being impacts emotional regulation.
    • Physical illness (treat it)
    • Limiting unhealthy foods
    • Exercise regularly
    • Alcohol and drugs (avoid mind-altering substances)
    • Sleep (get enough)
    • Expert care (seek medical care when needed)
  4. Pay Attention to Positives: Actively seek out and notice positive experiences throughout your day. This helps counteract negative emotional states and build positive emotions.