Emotion Regulation
Understand and change emotions.
This module view helps frame emotion regulation as a systematic space for change rather than just a collection of isolated tools.
When does this fit?
Helpful when you want to understand how emotions are built, which levers make change possible, and where to enter the module.
How this module space is structured
The module view groups its primary entries into readable sections. At the top you only see the structure, below that the full content body.
Areas
5
Primary entries
29
All primary areas in this module
This overview shows every primary module entry exactly once and organizes them into readable sections instead of competing recommendation lists.
Understanding & mapping emotions
These entries organize the emotion space: how emotions are built, what functions they serve, and what increases emotional vulnerability.
The DBT emotion model
If you want to understand emotions as a system of triggers, body, evaluation, impulse and action.
Also in: Mindfulness · Distress Tolerance
Recognizing Emotions
When early emotional signals need to be recognized before they overwhelm you.
Also in: Mindfulness
Functions of emotions
When it needs to be made clear what meaningful signaling or protective function an emotion actually has.
Also in: Mindfulness · Distress Tolerance
Cognitive Vulnerability
When thinking styles and assumptions must become visible that make emotional escalations more likely.
Also in: Mindfulness
Mindfulness of Current Emotions
When a current emotion needs to be held through mindfully instead of immediately avoiding it or pushing it away.
Also in: Distress Tolerance · Mindfulness
Mindfulness of Current Emotions Worksheet
When current feelings should be kept mindful and not just classified conceptually.
Also in: Mindfulness · Distress Tolerance
Changing instead of staying stuck
These are the primary change pathways of emotion regulation: checking facts, opposite action, and active problem solving.
Check the Facts
When it is unclear whether feelings and assumptions really match the facts.
Also in: Mindfulness
Opposite Action
When the emotional impulse takes you deeper into the problem instead of out.
Also in: Distress Tolerance
Problem Solving
When the problem is real and not just the feeling but the situation needs to be changed.
Also in: Distress Tolerance · Interpersonal Effectiveness
Check the Facts Worksheet
When a fact check should be worked through in writing and not just mentally.
Opposite Action Worksheet
When counteracting action should be specifically prepared and not just understood.
Problem Solving Worksheet
When a real problem needs to be gradually translated into workable solutions.
Figuring Out How to Change Unwanted Emotions
When, after fact-checking, you need to choose the appropriate next path for an unwanted feeling.
Build stability & reduce vulnerability
This area groups preventive and building-oriented paths through which emotional resilience, daily structure, and agency grow.
ABC PLEASE Skills
When positive emotions, self-efficacy and physical stabilization have to be built together.
Also in: Distress Tolerance
PLEASE Skills
When basic physical care must first be stabilized so that emotional vulnerability decreases.
Also in: Distress Tolerance · Mindfulness
Accumulating Positive Emotions
When positive experiences should not be left to chance, but should be built consciously.
Also in: Distress Tolerance · Mindfulness
Build Mastery
When self-efficacy has to be rebuilt through small, real success experiences.
Also in: Distress Tolerance
Cope Ahead
When a foreseeable stress needs to be mentally and practically prepared in advance.
Also in: Distress Tolerance
Build Mastery and Cope Ahead
When stress preparation and self-efficacy building have to be thought of together.
Also in: Distress Tolerance
Weekly Regulator
If skill practice is to be planned and tracked in batches throughout the week.
Putting ABC Skills Together Day by Day
When ABC skills should not remain isolated, but should be developed as a daily overall practice.
Practicing PLEASE Skills
If physical self-care is to be built as a daily practice.
Steps for Reducing Vulnerability to Emotion Mind
When emotional vulnerability is to be practically reduced and not just understood.
Getting from Values to Specific Action Steps
When values are important but still need to be translated into concrete, feasible steps.
Build Mastery and Cope Ahead Worksheet
When preventive stabilization and mental preparation must be specifically planned.
Also in: Distress Tolerance
Sleep, nights & recovery
These entries cover the area where recovery, sleep rhythm, and difficult nights become key emotional levers.
Sleep Hygiene
When sleep needs to be stabilized as a central lever for reduced emotional vulnerability.
Also in: Distress Tolerance
Nightmare Protocol
When recurring nightmares need to be specifically dealt with and re-practiced.
Also in: Distress Tolerance
Sleep Hygiene Practice Sheet
When sleep problems worsen the situation and concrete practice is needed instead of just knowledge.
Also in: Distress Tolerance
Exposure & emotional approach
This is the module-near path for not only understanding or changing emotions but moving toward them in a controlled way.