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The bundle reflects Linehan's premise that emotional dysregulation often has real causes in real life conditions — not just faulty cognition — and that changing those conditions is a legitimate and necessary part of building a life worth living.", "furtherReading": [ { "sourceId": "linehan-manual-529p", "chapter": 9, "section": "XIII", "page": 382 } ] }, "sourceId": "linehan-manual-529p", "sourceLabel": "Linehan Manual", "sourceLocator": "Chapter 9", "sourceCategory": "Foundation-oriented", "sourceType": "Manual", "sourceTrustSignal": "Primary source-close", "sourceAuthorityWeight": "high", "sourcePracticeWeight": "medium", "sourceAudienceFit": "Professional", "sourceNote": "Linehan Manual · Chapter 9", "whenToUse": "When several emotional protective factors have to be built up in parallel for long-term stabilization.", "whenToUseSource": "editorial", "situationsSource": "explicit", "skillComplexity": "core", "interventionMode": "behavioral", "evidenceLevel": "clinical_consensus", "module": "emotion-regulation", "secondaryModules": [ "distress-tolerance" ], "moduleBridgeContexts": [ { "moduleId": "distress-tolerance", "contextText": "People who are more physically vulnerable experience crises more often and more intensely - ABC PLEASE reduces this baseline vulnerability and thereby lowers crisis frequency as well." } ], "relatedIds": [ "build-mastery-and-cope-ahead" ], "components": [ "accumulating-positive-emotions", "build-mastery", "cope-ahead", "please-skills" ], "situations": [ "belastung-vorbereiten", "schuld", "freude-glueck", "neid", "interesse", "albtraeume-belastende-naechte" ], "practiceNodeIds": [ "exercise-putting-abc-skills-together-day-by-day", "daily-practices-for-emotional-health" ], "comparisonTitle": "Related content", "comparisonBullets": [], "comparisonAxes": [], "comparisonNodeIds": [ "build-mastery", "cope-ahead" ], "learningPathType": "bundle-to-steps", "learningPathTitle": "From skill bundle to steps", "learningPathDescription": "Start with the central building blocks of this skill bundle before jumping to broader connection nodes.", "learningPathNodeIds": [ "accumulating-positive-emotions", "build-mastery", "cope-ahead", "please-skills" ], "learningPathSteps": [ { "nodeId": "accumulating-positive-emotions", "label": "Open as the first step", "description": "This element is the most direct entry point into the internal structure of the skill bundle.", "pathType": "bundle-to-steps" }, { "nodeId": "build-mastery", "label": "Continue within the skill bundle", "description": "This turns the acronym or container into a concrete sequence of action steps.", "pathType": "bundle-to-steps" }, { "nodeId": "cope-ahead", "label": "Continue within the skill bundle", "description": "This turns the acronym or container into a concrete sequence of action steps.", "pathType": "bundle-to-steps" }, { "nodeId": "please-skills", "label": "Continue within the skill bundle", "description": "This turns the acronym or container into a concrete sequence of action steps.", "pathType": "bundle-to-steps" } ], "situationLinks": [ { "situationId": "freude-glueck", "label": "Joy or happiness", "entryType": "emotion", "pathSegment": "emotionen", "relationRole": "prepare", "fit": "primary", "strength": 0.9, "isPreferred": true }, { "situationId": "belastung-vorbereiten", "label": "Prepare for Stress", "entryType": "prevention", "pathSegment": "situations", "relationRole": "prepare", "fit": "primary", "strength": 0.9, "isPreferred": true }, { "situationId": "albtraeume-belastende-naechte", "label": "Nightmares or difficult nights", "entryType": "prevention", "pathSegment": "situations", "relationRole": "prepare", "fit": "primary", "strength": 0.84, "isPreferred": true }, { "situationId": "neid", "label": "Envy", "entryType": "emotion", "pathSegment": "emotionen", "relationRole": "prepare", "fit": "secondary", "strength": 0.74, "isPreferred": true }, { "situationId": "schuld", "label": "Guilt or guilt feelings", "entryType": "emotion", "pathSegment": "emotionen", "relationRole": "prepare", "fit": "secondary", "strength": 0.7, "isPreferred": true }, { "situationId": "interesse", "label": "Interest or curiosity", "entryType": "emotion", "pathSegment": "emotionen", "relationRole": "prepare", "fit": "secondary", "strength": 0.7, "isPreferred": true } ] } ], "situations": [ { "id": "belastung-vorbereiten", "label": "Prepare for Stress", "shortLabel": "Prepare", "entryType": "prevention", "isDraft": false, "description": "For anticipated stress, relapse prevention or planned difficult situations.", "bodySensation": "Anticipatory tension, sleep problems before stressful events, increased excitability in the days before, body is already preparing", "impulse": "Over-planning or over-thinking, avoiding the situation, wanting to control all eventualities, using cope-ahead exercise as a safety anchor", "intensityNotes": "Preparing for stress has a prophylactic effect and reduces the impact of the crisis. Most effective time: when the situation is not yet acute. However, preparing too early and intensively can also increase fear.", "longDescription": { "text": "Preparing for strain is a prevention-oriented situation in DBT — the goal is to reduce vulnerability before stress accumulates, rather than managing a crisis in progress. This distinguishes it sharply from crisis and acute emotion regulation situations. The relevant skill categories are PLEASE (Physical illness, Eating balanced, Avoiding mood-altering substances, Sleep, Exercise), ABC (Accumulating positive emotions, Building mastery, Coping ahead), and mindfulness for maintaining awareness of current vulnerability. The most common mistake is treating preparation as optional or deferring it until conditions are already difficult. Coping ahead is particularly underused: mentally rehearsing how to handle expected stressors makes the actual skills more available when needed." }, "preferredNodeIds": [], "conceptLinks": [ { "conceptId": "cope-ahead", "relationRole": "prepare" }, { "conceptId": "build-mastery-and-cope-ahead", "relationRole": "entry" }, { "conceptId": "please-skills", "relationRole": "prepare" }, { "conceptId": "ending-relationships", "relationRole": "prepare" }, { "conceptId": "contingency-management", "relationRole": "prepare" }, { "conceptId": "exposure-based-cognitive-rehearsal", "relationRole": "prepare" }, { "conceptId": "abc-please-skills", "relationRole": "prepare" }, { "conceptId": "clear-mind", "relationRole": "prepare" }, { "conceptId": "daily-mindfulness-regimen", "relationRole": "prepare" }, { "conceptId": "daily-practices-for-emotional-health", "relationRole": "prepare" }, { "conceptId": "weekly-regulator", "relationRole": "prepare" }, { "conceptId": "build-mastery", "relationRole": "prepare" }, { "conceptId": "question-what-helps-now-vs-long-term", "relationRole": "prepare" }, { "conceptId": "exercise-problem-solving-worksheet", "relationRole": "prepare" }, { "conceptId": "exercise-build-mastery-and-cope-ahead-worksheet", "relationRole": "prepare" }, { "conceptId": "exercise-practicing-please-skills", "relationRole": "prepare" }, { "conceptId": "exercise-steps-for-reducing-vulnerability", "relationRole": "prepare" }, { "conceptId": "exercise-putting-abc-skills-together-day-by-day", "relationRole": "prepare" }, { "conceptId": "exercise-sleep-hygiene-practice-sheet", "relationRole": "prepare" }, { "conceptId": "exercise-getting-from-values-to-specific-action-steps", "relationRole": "prepare" }, { "conceptId": "cognitive-vulnerability", "relationRole": "orient" }, { "conceptId": "dbt-diary", "relationRole": "prepare" }, { "conceptId": "problem-solving", "relationRole": "apply" }, { "conceptId": "sleep-hygiene", "relationRole": "prepare" } ], "bundleLinks": [ { "bundleId": "abc-please-skills", "role": "prepare" } ], "pathSegment": "situations" }, { "id": "freude-glueck", "label": "Joy or happiness", "shortLabel": "Joy", "entryType": "emotion", "isDraft": false, "description": "For joy, relief, gratitude, or consciously holding on to positive moments.", "bodySensation": "Openness in chest and face, more energy, light smiling, warm activation, lively gaze", "impulse": "Share it, laugh, seek closeness, move, savor the moment, build on what is good", "intensityNotes": "Positive emotions are often minimized or warded off out of fear of losing control. DBT treats them as a resource that can be noticed, strengthened, and maintained on purpose.", "longDescription": { "text": "Joy and happiness are often clinically underdeveloped even though they are central to emotion regulation. DBT does not treat positive emotions as a luxury but as a key part of reducing vulnerability. People with high dysregulation often minimize joy immediately, distrust it, or brace for the crash that might follow. That is why accumulating positive emotions, savoring, and actively building mastery are not optional extras. The frequent mistake is responding only to painful emotions while failing to strengthen positive states on purpose." }, "preferredNodeIds": [], "conceptLinks": [ { "conceptId": "accumulating-positive-emotions", "relationRole": "understand" }, { "conceptId": "mindfulness-of-current-emotions", "relationRole": "entry" }, { "conceptId": "participate", "relationRole": "apply" }, { "conceptId": "build-mastery", "relationRole": "prepare" }, { "conceptId": "describe", "relationRole": "orient" }, { "conceptId": "recognizing-emotions", "relationRole": "orient" }, { "conceptId": "abc-please-skills", "relationRole": "prepare" }, { "conceptId": "mindfulness-what-skills", "relationRole": "entry" } ], "bundleLinks": [ { "bundleId": "mindfulness-what-skills", "role": "entry" }, { "bundleId": "abc-please-skills", "role": "prepare" } ], "pathSegment": "emotionen" }, { "id": "neid", "label": "Envy", "shortLabel": "Envy", "entryType": "emotion", "isDraft": false, "description": "For painful comparison, a sense of lack, or bitterness about what other people have.", "bodySensation": "A stab in the stomach, inner narrowing, tense attention toward others, restlessness, pressure in the face", "impulse": "Compare, devalue yourself, devalue others, push yourself harder, withdraw, or try to catch up at any cost", "intensityNotes": "Envy can point toward values, wishes, or neglected areas of life. It becomes problematic when it silently turns into resentment or chronic self-devaluation.", "longDescription": { "text": "Envy is often morally judged and therefore poorly observed, but clinically it can be highly informative. It frequently signals that another person represents something linked to your own values, deprivation, or unrealized wishes. In DBT the useful question is not simply how to get rid of envy, but how to translate comparison into orientation. Relevant skills are nonjudgmental awareness, check-the-facts against exaggeration, and building mastery or positive experiences in your own life. The opposite action for unjustified envy is counting your own blessings — actively noticing and valuing what you already have — and resisting the urge to diminish what others possess. Envy becomes most harmful when it quietly turns into resentment or chronic self-devaluation." }, "preferredNodeIds": [], "conceptLinks": [ { "conceptId": "check-the-facts", "relationRole": "orient" }, { "conceptId": "build-mastery", "relationRole": "apply" }, { "conceptId": "accumulating-positive-emotions", "relationRole": "apply" }, { "conceptId": "self-compassion", "relationRole": "stabilize" }, { "conceptId": "wise-mind", "relationRole": "orient" }, { "conceptId": "nonjudgmentally", "relationRole": "orient" }, { "conceptId": "mindfulness-how-skills", "relationRole": "orient" }, { "conceptId": "abc-please-skills", "relationRole": "prepare" } ], "bundleLinks": [ { "bundleId": "mindfulness-how-skills", "role": "orient" }, { "bundleId": "abc-please-skills", "role": "prepare" } ], "pathSegment": "emotionen" }, { "id": "interesse", "label": "Interest or curiosity", "shortLabel": "Interest", "entryType": "emotion", "isDraft": false, "description": "For curiosity, learning access, cautious openness, or motivation to move toward something.", "bodySensation": "Alert attention, slight forward lean, outward focus, lively energy, clear perception", "impulse": "Move closer, ask, explore, try things out, stay engaged, understand connections", "intensityNotes": "Interest is a core approach emotion. It is easy to lose when fear, judgment, or overload take over. Strengthening it intentionally can counter shutdown and withdrawal.", "longDescription": { "text": "Interest is an approach emotion in DBT and therefore especially valuable when someone tends toward withdrawal, numbness, or rigid avoidance. It signals not only curiosity but readiness to learn, make contact, and experience life as still open. That is why it is often underestimated: interest feels quieter than fear or anger and gets covered over quickly by judgment, perfectionism, or overwhelm. Relevant skills are participate, describe, mindful noticing, and intentionally strengthening even small moments of engagement. Interest is often the bridge back into action and involvement." }, "preferredNodeIds": [], "conceptLinks": [ { "conceptId": "participate", "relationRole": "apply" }, { "conceptId": "mindfulness-of-current-emotions", "relationRole": "entry" }, { "conceptId": "accumulating-positive-emotions", "relationRole": "understand" }, { "conceptId": "build-mastery", "relationRole": "apply" }, { "conceptId": "describe", "relationRole": "orient" }, { "conceptId": "recognizing-emotions", "relationRole": "orient" }, { "conceptId": "mindfulness-what-skills", "relationRole": "entry" }, { "conceptId": "abc-please-skills", "relationRole": "prepare" } ], "bundleLinks": [ { "bundleId": "mindfulness-what-skills", "role": "entry" }, { "bundleId": "abc-please-skills", "role": "prepare" } ], "pathSegment": "emotionen" } ] }