Dialectical Behavior Therapy Techniques
Emotion Regulation
Presented by: Dr. Dawn-Elise Snipes  Executive Director, AllCEUs
Podcast Host: Counselor Toolbox & Happiness isn’t Brain Surgery
Author: Journey to Recovery (2015) & Happiness Isn’t Brain Surgery (2017)
Objectives
~    Review the basic premises of DBT
~    Learn about the HPA-Axis
~    Define emotion regulation
~    Identify why emotion regulation is important and how it can help you reduce your distress
~    Explore emotion regulation techniques
Basic DBT Premises
~    Dialectical Theory
~    Everything is interconnected
~    Reality is not static
~    Constantly evolving truth can be found by synthesizing differing points of view
Activity
~    Interconnectedness
~    How do your relationships impact your mood and how does your mood impact your relationships?
~    How does your environment impact your mood, and how does your mood impact your environment?
~    How does your health/energy impact your mood, and how does your mood impact your health/energy?
~    How do your thoughts impact your feelings, and how do your feelings impact  your thoughts?
Activity
~    Interconnectedness
~    How do your thoughts impact your feelings
~    Think about a time you dreaded doing something.
~    What was your mood like?
~    How patient and tolerant were you toward others?
~    How did others seem to react to you?
~    How did their reaction to you affect you?
~    What was your environment like?
~    How is this scenario different when you are looking forward to something?
Activity
~    Reality is ever-changing
~    What is real and accurate in this very moment may not be accurate in the next moment.
~    Have you ever started exercising and gotten stronger?
~    Have you ever gained or lost weight and changed clothing size?
~    Have you ever known someone who was attentive and kind who started being neglectful and irritable?
~    How have your needs changed over the past 5 years?
~    How have your needs changed over the past 5 hours?

Activity
~    Truth can be found by synthesizing differing points of view
~    Think of a disagreement you had with someone.
~    What was your perception of what was going on?
~    What was their perception?
~    Was reality somewhere in the middle?
~    Think about a time you had to make a decision about something you were totally torn on.  Play Devil’s advocate.
~    Think about a time when you had to make a decision and your heart told you one thing, but your head told you something else?

Section Summary
~    Everything is interconnected
~    Your feelings, thoughts and physical health all impact each other
~    Your mood and behavior impact your environment and your relationships which, in turn, impact you.
~    You have the ability to control
~    Thoughts
~    Physical vulnerabilities (health)
~    Environment
~    Relationships
Section Summary
~    Reality is not static
~    However, it is what it is.
~    Needs, wants and situations can change dramatically over time
~    Reality is based on finding the truth
~    Truth can be found by synthesizing differing points of view at that exact moment
~    In situations involving other people, put yourself in their shoes (or ask them) and explore their point of view
~    In situations involving only yourself, examine situations from a logical perspective of how it will help you achieve your long term goals, and from an emotional perspective of what will ultimately make you happier.