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      "How Do I Change an Unwanted Emotion?",
      "Wie veraendere ich ein unerwuenschtes Gefuehl?"
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      "text": "This navigation question maps the decision process for changing an emotion one does not want. The starting point is always Check the Facts: does the emotion fit the actual facts of the situation? If not — if it is based on interpretations, demands on reality, or absolute thinking — Opposite Action is appropriate: acting deliberately opposite to the emotion's action urge, all the way. If the emotion does fit the facts — if the situation is genuinely problematic — Problem Solving is needed: changing the situation rather than the emotion. If neither is sufficient (the emotion remains after both), Mindfulness of Current Emotions is the next step: allowing the emotion to be present without amplifying it through resistance or avoidance, letting it follow its natural wave pattern.",
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      "applicationContext": "When the facts support an actual problem and the emotional reaction is fundamentally understandable, but the situation needs to be actively changed.",
      "longDescription": {
        "text": "Problem solving is the appropriate response when an emotion is justified by the situation — when the facts are the problem, not the interpretation. If the emotion fits the facts, the emotion itself is not what needs to change: the situation does. Problem solving follows a sequence of steps: describe the problem situation precisely, check the facts, identify the goal, brainstorm possible solutions, evaluate each solution for effectiveness and feasibility, choose one and implement it, then evaluate the outcome. The skill requires first acknowledging that a problem exists — which is harder than it sounds when avoidance or denial is active. Problem solving is ineffective if the wrong problem is defined, which is why it always begins with a clear description of the actual situation rather than a judgment about it.",
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          {
            "sourceId": "linehan-manual-529p",
            "chapter": 9,
            "section": "XVI",
            "page": 373
          }
        ]
      },
      "sourceId": "linehan-manual-529p",
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      "whenToUse": "When Check the Facts shows that it is not the emotion that should be corrected, but the real problem situation that should be dealt with.",
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        "distress-tolerance",
        "interpersonal"
      ],
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        {
          "moduleId": "distress-tolerance",
          "contextText": "When a real problem creates emotional crisis reactions, problem solving treats the cause - distress tolerance manages the crisis layer, while problem solving removes the trigger."
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        {
          "moduleId": "interpersonal",
          "contextText": "Many interpersonal problems are solvable practical problems - interpersonal skills help with negotiation, problem solving with structured action."
        }
      ],
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        "chain-analysis",
        "rest-strategy",
        "cognitive-vulnerability",
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        "exposure-based-cognitive-rehearsal"
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        "akzeptanz-vs-veraenderung",
        "wut-aerger",
        "belastung-vorbereiten",
        "orientierung-verstehen",
        "schuld"
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        {
          "label": "Primary question",
          "current": "Which changeable part can I address concretely?",
          "candidates": {
            "check-the-facts": "Does my appraisal actually fit the situation?",
            "opposite-action": "Which action would deliberately go against my current emotional direction?"
          }
        },
        {
          "label": "Direction",
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            "check-the-facts": "Correct interpretation, assumptions, and emotional fit.",
            "opposite-action": "Change emotion-driven action tendencies through a deliberately opposite response."
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        },
        {
          "label": "Typical context",
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            "check-the-facts": "Fear, shame, uncertainty, escalating thoughts.",
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          }
        }
      ],
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        "check-the-facts",
        "opposite-action"
      ],
      "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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        "chain-analysis",
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          "nodeId": "exercise-figuring-out-how-to-change-unwanted-emotions",
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      "applicationContext": "When a feeling is already there and should not be corrected first, but should first be carried, observed and endured as it progresses.",
      "longDescription": {
        "text": "Mindfulness of current emotions is the practice of observing and experiencing an emotion as it is, without trying to suppress it, escape from it, or prolong it. Emotions are not facts about the world — they are events occurring in the body and mind. Observing them without judgment, and without acting on them, allows them to move through without intensifying. Suppression and avoidance paradoxically sustain emotional pain: research on PTSD shows that attempting to avoid pain-related cues ensures the pain will continue. Emotions observed mindfully tend to follow a wave pattern — they rise, peak, and fall — rather than remaining stuck at high intensity. The skill involves noticing the name of the emotion, its physical sensations, its action urge, and its triggering event — while staying present to experience it as a passing event rather than a fixed identity.",
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          {
            "sourceId": "linehan-manual-529p",
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          "contextText": "Mindfully accompanying current emotions is applied mindfulness aimed at the most difficult object - this concept directly connects emotion regulation with mindfulness practice."
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      ],
      "comparisonDescription": "This mindfulness practice concerns how to relate to an emotion being experienced now. Sleep hygiene has a different focus: sleep habits and conditions. The connection adds physical foundations of regulation to the practice of attending to current emotions.",
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          "nodeId": "radical-acceptance",
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        },
        {
          "nodeId": "exercise-mindfulness-of-current-emotions-worksheet",
          "label": "Work through as an exercise now",
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          "nodeId": "exercise-figuring-out-how-to-change-unwanted-emotions",
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      ],
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          "situationId": "freude-glueck",
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        },
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          "situationId": "liebe",
          "label": "Love or connection",
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          "isPreferred": true
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          "situationId": "innere-unruhe",
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          "situationId": "ueberraschung",
          "label": "Surprise",
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          "isPreferred": true
        },
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          "situationId": "eifersucht",
          "label": "Jealousy",
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          "relationRole": "entry",
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          "strength": 0.8,
          "isPreferred": true
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          "situationId": "interesse",
          "label": "Interest or curiosity",
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          "situationId": "ekel",
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          "situationId": "angst-panik",
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        },
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          "situationId": "wut-aerger",
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      ]
    }
  ],
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      "id": "emotion-regulation",
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      ],
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      "priorityDescription": "This node is more about preparation, stabilization, or later deepening around orientation and understanding.",
      "cardPreview": "If you first have to understand how emotions change and where you can intervene.",
      "purpose": "Organize the regulatory space of emotions so that it becomes understandable how emotions arise, are maintained and can be influenced at different points.",
      "applicationContext": "When emotional reactions seem too violent, too long-lasting or difficult to control and a structuring classification is needed first.",
      "longDescription": {
        "text": "Emotion Regulation in DBT is not about eliminating emotions but about increasing the ability to influence them — to reduce their frequency when unwanted, decrease their intensity, shorten their duration, and reduce suffering caused by their secondary effects. The module begins with understanding: emotions have functions (motivating action, communicating to self and others) and are complex full-system responses involving biology, cognition, behavior, and expression. Changing any part of the system can change the whole. The practical skills fall into two broad categories: changing unwanted emotions through Check the Facts, Opposite Action, and Problem Solving; and building resilience through the ABC PLEASE skills that reduce biological vulnerability and increase positive experience over time.",
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          {
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            "section": "I",
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      "whenToUse": "If it is still unclear whether fact checking, opposing action, problem solving or vulnerability reduction is the appropriate next step.",
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        {
          "moduleId": "mindfulness",
          "contextText": "Emotional dysregulation often begins with a lack of awareness - mindfulness is the prerequisite for recognizing and naming emotional patterns at all."
        },
        {
          "moduleId": "distress-tolerance",
          "contextText": "When emotion regulation does not work or works too slowly, crisis skills take over - distress tolerance is the emergency backup for moments when regulation is not yet accessible."
        },
        {
          "moduleId": "interpersonal",
          "contextText": "Unregulated emotions are the most common reason interpersonal attempts fail - emotion regulation is the quiet prerequisite for effective communication."
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      ],
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        "emotionsdysregulation"
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      "comparisonDescription": "Emotion regulation describes the ability to influence emotions. Emotion dysregulation describes difficulties with this. Biosocial theory explains how emotional vulnerability and an invalidating environment interact in the development of these difficulties.",
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      "bodySensation": "Head tightness or mental exhaustion, felt rigidity or lameness, problems concentrating, sometimes tingling or relief when something clicks",
      "impulse": "Understand first before acting, gather information or ask questions, pause and wait, get confirmation from others, ponder or analyze excessively",
      "intensityNotes": "Can range from a short orientation break to a longer clarification phase. Risk: analysis lameness or endless weighing. Helpful if a hasty action would cause more damage than stopping.",
      "longDescription": {
        "text": "The orientation situation applies when the primary need is not skill application but understanding — grasping what DBT is, how its components fit together, and why a particular module is clinically relevant. This distinguishes it clearly from all skill-application situations. Relevant skill categories are mindfulness at a meta-level, psychoeducation-facing skills (understanding the biosocial model, function of emotions, validation), and the DBT framework itself. A key clinical mistake is rushing past orientation toward skill application, which produces superficial skill use disconnected from the underlying rationale. Clinicians and clients who understand why a skill exists — not just what to do — demonstrate better generalization and more creative adaptation to new situations."
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        {
          "conceptId": "options-for-solving-any-problem",
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          "conceptId": "question-which-skill-helps-first",
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          "conceptId": "question-what-is-the-difference-between-these-skills",
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          "conceptId": "question-how-do-i-change-an-unwanted-emotion",
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        {
          "conceptId": "exercise-getting-from-values-to-specific-action-steps",
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        {
          "conceptId": "beginners-mind",
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      "bodySensation": "Feeling of heat in the face and neck, increased muscle tension (jaw, shoulders, hands), accelerated pulse, tense stomach, feeling of pressure in the head",
      "impulse": "Attacking or confronting, enforcing boundaries loudly and directly, controlling the situation, leaving or withdrawing, expressing through voice or movement",
      "intensityNotes": "Course from mild irritability to explosive escalation. The increase usually occurs quickly (seconds to minutes), but can also persist for a long time as a background grudge. Cooling down takes time.",
      "longDescription": {
        "text": "Anger in DBT is understood as a primary emotion with a biological function but a high risk of interpersonal damage. Its rapid escalation makes it one of the most challenging emotions to regulate. The distinction from irritability is clinically important: irritability is more chronic and diffuse, while anger tends to escalate in response to specific triggers. Relevant skill categories are emotion regulation (check-the-facts, opposite action to anger), interpersonal effectiveness for managing relational impact, and distress tolerance during escalated peaks. The most frequent error is applying problem-solving prematurely — before physiological arousal decreases, repair attempts tend to make things worse. Body-based cooling (physical exercise, cold water) has stronger evidence than cognitive reframing at peak activation."
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      "preferredNodeIds": [],
      "conceptLinks": [
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          "conceptId": "opposite-action",
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