This is a basic outline of the information in the Emotion Regulation Module.
(taken from DBT Skills Training Handouts and Worksheets, Second Edition 2005 by Marsha M. Linehan)

What Emotions DO…

1. Motivate us to action
   1. The urge to action by certain emotions is hard-wired into our biology
   2. This urge to action can save time in getting us to act when we don’t have time to think things through
   3. Strong emotions can help us overcome obstacles in our minds and in the environment
2. Communicate to others
   1. Specific facial expressions for specific emotions are hard-wired into our biology [Research has shown that these specific expressions are true for any human regardless of race, language, age, gender, or location.]
   2. Body language and tone of voice is also hard-wired to specific emotions
   3. Whether we intend it or not, our communication of emotions influences others
3. Inform us
   1. Emotions can give us important information about the situation
   2. Gut feelings can be a response to something important about the situation and cause us to check the facts
   3. Caution: Sometimes we treat emotions as fact and use them to justify our thoughts or actions; this will cause trouble if because of it we don’t check the facts.

How to Determine Emotions…

1. Event – when an emotional response happens, the first step is to outline the event that happened right before the reaction
2. Sensations – the next step is to figure out what bodily sensations are happening
3. Thoughts – then to clue into the thoughts present
4. Action – last to notice what urge to action is present
5. By putting all this together, the emotion can be identified

Why it’s Hard to Regulate Emotions…

1. Biology – presence of biological factors such as physical pain, hunger, hormones, fatigue, stress
2. Lack of Skill – not knowing how to regulate the emotions
3. Reinforcement –
   1. Expression of emotion may be detrimental but because it was learned from the family of origin is a default expression
   2. Something in the environment reinforces the emotional reaction
4. Attitude –
   1. The mood controls action instead of the wise mind
   2. Lack of motivation to put the time and effort into regulating the emotions
5. Overload – high emotion causes a skills breakdown and processing thought/figuring out what to do is impossible
6. Myths –
   1. Myths get in the way, such as emotions are bad or weak which leads to avoiding emotion
   2. Myths get in the way, such as extreme emotions are necessary/ part of normality which leads to lack of interest in regulating emotions