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Often you only notice them when you need to calm down. Stabilizing skills help more than problem solving.", "longDescription": { "text": "Inner restlessness is a diffuse activation state that often functions as an early-warning signal before tension escalates. It differs from high tension in that the activation is less physically intense and more characterized by drivenness, mental fragmentation, and difficulty settling. It also differs from acute crisis by its slower tempo and the residual capacity for self-observation. The relevant skill categories are mindfulness (returning to the present moment), self-soothing, and gentle body-based grounding. Common mistakes include immediately filling the restlessness with activity or planning — this temporarily reduces the discomfort but reinforces avoidance of the underlying signal. 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First orient, then distinguish between a real protection signal and an overreaction.", "longDescription": { "text": "In DBT, disgust is first understood as a protective emotion: it marks something as contaminating, boundary-violating, or impossible to take in. Clinically it becomes important when that protection signal no longer cleanly distinguishes between actual danger and learned avoidance. At that point disgust can harden into rigid rejection, moralizing, or withdrawal without checking the facts. Relevant skill categories are check-the-facts, mindfulness of body reactions, and opposite action when the disgust is not justified by real danger. Opposite action for unjustified disgust means moving closer to what feels contaminating — repeated exposure until the disgust response settles, not permanent avoidance. The task is not to override every disgust response, but to distinguish protection from overreaction." }, "preferredNodeIds": [], "conceptLinks": [ { "conceptId": "recognizing-emotions", "relationRole": "orient" }, { "conceptId": "emotion-functions", "relationRole": "understand" }, { "conceptId": "check-the-facts", "relationRole": "orient" }, { "conceptId": "opposite-action", "relationRole": "apply" }, { "conceptId": "mindfulness-of-current-emotions", "relationRole": "apply" }, { "conceptId": "radical-acceptance", "relationRole": "understand" }, { "conceptId": "self-compassion", "relationRole": "stabilize" }, { "conceptId": "mindfulness-what-skills", "relationRole": "entry" }, { "conceptId": "mindfulness-how-skills", "relationRole": "orient" } ], "bundleLinks": [ { "bundleId": "mindfulness-what-skills", "role": "entry" }, { "bundleId": "mindfulness-how-skills", "role": "orient" } ], "pathSegment": "emotionen" }, { "id": "schuld", "label": "Guilt or guilt feelings", "shortLabel": "Guilt", "entryType": "emotion", "isDraft": false, "description": "For conscience pressure, repair urges, or painful rumination about your own behavior.", "bodySensation": "Pressure in chest or stomach, heavy shoulders, lowered gaze, inner tightness, looping thoughts", "impulse": "Apologize, make repairs, punish yourself, avoid contact, replay the scene again and again", "intensityNotes": "With guilt, the key question is whether there is real responsibility or whether global self-condemnation is being mistaken for guilt. Skills help separate repair from unnecessary self-punishment.", "longDescription": { "text": "Guilt is clinically distinct from shame in DBT: guilt is about behavior, shame is about the whole self. That is why the core question with guilt is not only how strong it feels, but what exactly it refers to. When real responsibility exists, repair matters; when guilt is borrowed, exaggerated, or fused with shame, the work shifts toward check-the-facts, self-compassion, and stopping self-punishment. Common mistakes are endless rumination instead of concrete repair, or apologizing for things that were never fully yours to carry." }, "preferredNodeIds": [], "conceptLinks": [ { "conceptId": "check-the-facts", "relationRole": "orient" }, { "conceptId": "self-compassion", "relationRole": "stabilize" }, { "conceptId": "problem-solving", "relationRole": "apply" }, { "conceptId": "radical-acceptance", "relationRole": "understand" }, { "conceptId": "loving-kindness", "relationRole": "stabilize" }, { "conceptId": "wise-mind", "relationRole": "orient" }, { "conceptId": "mindfulness-of-current-emotions", "relationRole": "entry" }, { "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": "eifersucht", "label": "Jealousy", "shortLabel": "Jealousy", "entryType": "emotion", "isDraft": false, "description": "For fear of loss in relationships, comparison pressure, or alarm at being replaced.", "bodySensation": "Tightness in chest and stomach, inner heat, alarm readiness, looping thoughts, tension in the face", "impulse": "Control, compare, seek reassurance, cling, attack, or pull away", "intensityNotes": "Jealousy is usually a mixed emotion made of fear, shame, and anger. Check-the-facts, self-soothing, and self-respect matter more than impulsive control.", "longDescription": { "text": "Jealousy is rarely a single emotion; it usually combines fear of loss, shame about vulnerability, and anger at a perceived threat. In DBT, the central task is not to obey the control urge but to separate the ingredients: what are the facts, what story is being added, what need feels threatened, and where is self-respect becoming unstable? Relevant skill categories are check-the-facts, mindfulness of activation, validation of vulnerability, and opposite action against impulsive controlling or clinging. The concrete opposite action for unjustified jealousy is letting go of control — allowing the other person space, sharing rather than securing. Otherwise jealousy quickly starts organizing the whole relationship." }, "preferredNodeIds": [], "conceptLinks": [ { "conceptId": "check-the-facts", "relationRole": "orient" }, { "conceptId": "mindfulness-of-current-emotions", "relationRole": "entry" }, { "conceptId": "opposite-action", "relationRole": "apply" }, { "conceptId": "self-compassion", "relationRole": "stabilize" }, { "conceptId": "validation", "relationRole": "apply" }, { "conceptId": "wise-mind", "relationRole": "orient" }, { "conceptId": "nonjudgmentally", "relationRole": "apply" }, { "conceptId": "mindfulness-how-skills", "relationRole": "orient" }, { "conceptId": "give", "relationRole": "apply" } ], "bundleLinks": [ { "bundleId": "mindfulness-how-skills", "role": "orient" }, { "bundleId": "give", "role": "apply" } ], "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": "liebe", "label": "Love or connection", "shortLabel": "Love", "entryType": "emotion", "isDraft": false, "description": "For affection, deep connection, warmth, or the wish to care for a relationship intentionally.", "bodySensation": "Warmth in chest and face, softer body tone, openness, emotional tenderness, relaxation with presence", "impulse": "Seek closeness, give, protect, open up, express connection, maintain or deepen the bond", "intensityNotes": "Love can feel soothing and exposing at the same time. Clinically it matters where attachment, boundaries, fear of loss, and self-respect start pulling against each other.", "longDescription": { "text": "Love or deep connection does not only soothe; it almost always increases vulnerability as well. Clinically it matters wherever attachment needs, fear of loss, boundaries, and self-respect become activated at the same time. DBT therefore does not treat love as automatically regulating, but as a state that may require mindfulness, validation, clear limits, and self-compassion. Common errors include fusion instead of connection, self-abandonment out of attachment fear, or controlling behavior driven by fear of loss. Relevant skills include loving kindness, Wise Mind, validation, and any skills that help combine closeness with self-respect." }, "preferredNodeIds": [], "conceptLinks": [ { "conceptId": "loving-kindness", "relationRole": "stabilize" }, { "conceptId": "mindfulness-of-current-emotions", "relationRole": "entry" }, { "conceptId": "wise-mind", "relationRole": "orient" }, { "conceptId": "participate", "relationRole": "apply" }, { "conceptId": "validation", "relationRole": "apply" }, { "conceptId": "self-compassion", "relationRole": "stabilize" }, { "conceptId": "nonjudgmentally", "relationRole": "orient" }, { "conceptId": "give", "relationRole": "apply" }, { "conceptId": "mindfulness-how-skills", "relationRole": "orient" } ], "bundleLinks": [ { "bundleId": "mindfulness-how-skills", "role": "orient" }, { "bundleId": "give", "role": "apply" } ], "pathSegment": "emotionen" } ] }