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  "generatedAt": "2026-10-02T19:25:44.323Z",
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    "id": "emotion-exposure",
    "type": "protocol",
    "title": "Emotion Exposure",
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      "Emotion Exposure",
      "Emotionsexposition"
    ],
    "description": "Changing emotional responses · Emotion exposure · Emotion tolerance training",
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    "priorityLabel": "Helpful early",
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    "cardPreview": "When a feeling not only needs to be understood, but also consciously endured in a safe form.",
    "purpose": "Consciously seek out or hold stressful feelings in a measured and safe form so that avoidance decreases and emotional tolerance increases.",
    "applicationContext": "When certain feelings are avoided so much that learning, processing or everyday actions become increasingly difficult.",
    "longDescription": {
      "text": "Emotion Exposure is the DBT protocol for systematically approaching feared emotional experiences rather than avoiding them. Avoidance of painful emotions — through distraction, suppression, or escape — is the primary mechanism by which emotional pain is sustained and intensified over time. Exposure works by allowing the emotional experience to occur fully, without the avoidant behaviors that would normally interrupt it, so that the nervous system learns that the emotion can be tolerated and that it passes on its own. In DBT, emotion exposure is closely related to mindfulness of current emotions and to opposite action: both involve staying with emotional experience rather than acting on the urge to escape it. It is distinct from trauma exposure in that it targets the emotion itself rather than specific traumatic memories.",
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        {
          "sourceId": "linehan-manual-529p",
          "chapter": 9,
          "section": "XXIII"
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      "description": "Handle crises without making everything worse.",
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      "id": "mindfulness",
      "title": "Mindfulness",
      "description": "The foundation of all DBT skills.",
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      "id": "interpersonal",
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      "cardPreview": "If skill practice is to be planned and tracked in batches throughout the week.",
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      "applicationContext": "When individual skills are known, but their application in everyday life is still too random, irregular or difficult to keep track of.",
      "longDescription": {
        "text": "The Weekly Regulator is a structured planning tool that addresses the role of lifestyle patterns in emotional vulnerability. Rather than responding only to crises as they arise, the Weekly Regulator builds a weekly structure that proactively includes the PLEASE skills, pleasant events, mastery activities, and social connection. The premise is that emotional regulation is not only a moment-to-moment skill but also a medium-term project of arranging one's week so that vulnerability factors are minimized and protective factors are consistently present. It is most useful for people whose weeks have become dominated by avoidance, isolation, or reactive activity rather than by deliberate design.",
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          {
            "sourceId": "linehan-manual-529p",
            "chapter": 9,
            "section": "XXI"
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        "build-mastery-and-cope-ahead",
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          "label": "Typical context",
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      "comparisonDescription": "Helps distinguish whether you currently need acute interruption and downregulation or more repeatable building and preparation steps.",
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          "nodeId": "abc-please-skills",
          "label": "Open the structure behind it",
          "description": "This connection opens the higher-level structure in which the current node is embedded.",
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          "nodeId": "emotion-exposure",
          "label": "Switch into a sequence",
          "description": "This connection leads into a clearer step sequence when the next move should become graspable as a process.",
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          "nodeId": "emotion-regulation",
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      "priorityDescription": "This node fits early in the path when fear or panic or strong emotional activation are in the foreground.",
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        "text": "Opposite action is the skill of deliberately acting counter to the behavioral urge that an emotion generates — and doing so all the way, not halfway. Every emotion produces an action urge: fear urges avoidance; shame urges hiding; anger urges attack; sadness urges withdrawal. These urges are adaptive in some contexts and harmful in others. When an emotion does not fit the facts of a situation, or when acting on it would make things worse, acting opposite to the urge repeatedly changes the emotion itself. This is not suppression — it is behavioral change that feeds back into the emotional system. The most effective treatments for depression, anxiety, and anger all work through this mechanism. Opposite action must be done fully: approaching what is feared, not just tolerating it from a distance.",
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          "label": "Direction",
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      "comparisonDescription": "Helps distinguish between emotion regulation skills that can seem similar but differ in whether they rely on checking, counterdirection, or concrete change.",
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      "priorityDescription": "This node fits early in the path when inner restlessness or strong emotional activation are in the foreground.",
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      "purpose": "Make early emotional signals, patterns and differences more noticeable so that regulation can begin earlier and more specifically.",
      "applicationContext": "When emotions are often only noticed in the late escalation stage or feelings, body signals and impulses are still difficult to distinguish.",
      "longDescription": {
        "text": "Recognizing Emotions is the DBT skill of observing and describing one's emotional experience with specificity and accuracy — identifying what emotion is present, its intensity, its triggers, and its components. Research shows that being specific about an emotion (rather than describing it in general terms) improves the ability to regulate it. The skill involves matching current experience to the characteristic pattern of an emotion: its prompting events, typical body sensations, action urges, and expressions. Guilt and shame are distinguished (shame evaluates the whole self; guilt evaluates specific behavior), and jealousy and envy are separated (jealousy involves a threat to something one has; envy involves wanting what another has). Naming emotions accurately reduces their intensity and separates the person from the emotion enough to choose a response.",
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