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
~    Define emotion regulation
~    Identify why emotion regulation is important and how it can help
What is Emotion Regulation
~    Emotional dysregulation results from a combination of
~    High emotional vulnerability
~    Extended time needed to return to baseline
~    Inability to regulate or modulate your emotions
~    If you are emotionally reactive you may find that your environments have often been invalidating
Understanding Emotions
~    Emotions are a natural response
~    Emotions are functional to the person in their reality at that moment
~    Emotions function to:
~    Communicate to others and influence and control their behaviors
~    Serve as an alert or alarm which motivate your own behaviors
What is Emotion Regulation
~    Emotional regulation is the ability to how you experience and express emotions
~    Emotion Regulation
~    Mitigates unwanted emotions by reducing vulnerabilities
~    Teaches that:
~    Emotions in and of themselves are not good or bad
~    Suppressing emotions makes things worse

Emotion Regulation & Vulnerabilities
~    Sleep
~    Nutrition
~    Illness
~    Pain
~    “Stress”
Activity
~    Reactivity Solution
~    Identify all of the vulnerabilities you have today, and decide how much “room” you have for additional stressors

~    What can you do to make room for stressors today? (What vulnerabilities can you eliminate?)

Activity
~    Vulnerability Reduction: How can you reduce each one of these vulnerabilities
~    Lack of quality sleep
~    Poor nutrition (including hydration)
~    Pain
~    Illness
~    “Stress”

Activity
~    Emotions are normal
~    Think about finding a spider crawling on the wall next to you
~    In that moment, your reality at the time, did the situation involve a threat to your safety or sense of control?
~    If so, getting anxious would be a normal response
~    Think about a time you got angry because a friend disagreed with you
~    In that moment, your reality at the time, did the situation involve a threat to your safety, sense of control or self-esteem?
~    If so, getting angry was normal
Addressing Emotions
~    Change the reality to change emotions
~    The situation
~    Your knowledge
~    Your thoughts
Activity
~    Emotions are normal
~    Think about finding a spider crawling on the wall next to you
~    The situation
~    Your knowledge
~    Your thoughts
~    Think about a time you got angry because a friend disagreed with you
~    The situation
~    Your knowledge
~    Your thoughts
Section Summary
~    Emotions are not good or bad.
~    You tend to be more reactive with unpleasant emotions when you are already “vulnerable”
~    By reducing vulnerabilities you can reduce your reactivity because you have more energy available to deal with what life throws at you.
~    The next step is to address unpleasant emotions by improving the next moment through changing
~    The situation
~    Your knowledge
~    Your thoughts