DBT: understanding and regulating emotions · worksheet 76
Emotions are not enemies. They have functions: alerting others, preparing us to act, telling us what matters. Understanding their message helps you fight them less.
Before you start
- What it is for: To see your emotions as useful messages rather than as problems.
- About 10 minutes.
- No emotion is “bad”: they all have a function. What sometimes doesn’t help is what we do with them, or the message not fitting the facts.
- Read step 1 first: it is the key to understanding the rest.
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
If you identify an emotion’s message, you can take it into account without being swept away. When the message is false (a false alarm), worksheet 84 helps.
If you find it hard
Some emotions seem to make no sense (shame, guilt): look for what they protect, or talk about it in session.
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
Present the functions of emotions (communicating, preparing for action, giving information about oneself) to reduce judgement of them and encourage listening to them.
People who judge or fear their emotions, or believe they are useless. Duration: 15 min in session.
References
Linehan, M. M. (2015). DBT Skills Training Manual (2nd ed.). Guilford.
Barlow, D. H., Sauer-Zavala, S., Farchione, T. J. et al. (2018). Unified Protocol for Transdiagnostic Treatment of Emotional Disorders: Therapist Guide (2nd ed.). Oxford University Press.
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).
