DBT: understanding and regulating emotions · worksheet 75
An emotion is a whole chain: something happens, we interpret it, the body reacts and we feel like acting. Breaking it down helps you recognise it sooner and choose better what to do.
Before you start
- What it is for: To recognise and name your emotions, even when they are intense or confusing.
- About 5 minutes each time, as soon as possible after a strong emotion.
- Naming an emotion precisely helps it come down a little and helps you know what to do with it. “I feel bad” says little; “I feel hurt and angry” says much more.
- If you can’t find the word, start with your body and what you felt like doing: the emotion is usually there.
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
The more precise the name (“frustrated” rather than “bad”), the easier it is to choose what to do. Notice the triggers that repeat.
If you find it hard
If you don’t know which word to use, start from your body (“tight”, “hot”) or from the urge (“run away”, “shout”).
For psychologists
The PDF also includes a page for the psychologist: how to run the exercise in session, points to watch and scientific references. You are free to use it with your clients.
For psychologists: aim, audience and duration
Help the person observe and describe an emotion in parts (trigger, interpretation, sensations, urge, action, consequences), to recognise it sooner and name it precisely.
Intense or confusing emotions, difficulty identifying what you feel. Adults and adolescents. Duration: 15 min in session; after emotional moments.
References
Linehan, M. M. (2015). DBT Skills Training Manual (2nd ed.). Guilford.
Linehan, M. M. (1993). Cognitive-Behavioral Treatment of Borderline Personality Disorder. Guilford.
These worksheets do not replace therapy. If you are in distress or having suicidal thoughts, call your local emergency number (112 in Europe; 3114 in France, free, 24/7).
Free worksheet for non-commercial use: you may share it with credit to the author, without modifying it (Creative Commons BY-NC-ND 4.0 licence).
