One of the key concepts in DBT is the focus on building positive experiences, which is a component of the emotion regulation module. Building positive experiences in the short term and the long term is aimed at increasing positive events, which can help improve mood and counteract negative emotional states.

In this podcast, I will discuss how to intentionally engage in enjoyable or fulfilling activities. This will increase positive emotions. This creates a CBT triangle cycle where emotions, feelings, and behaviors influence and affect each other positively.

By building positive experiences, we can develop a better sense of self and a more fulfilling life.

Accumulating Positive Experiences

Emotional regulation is the ability to manage our emotions in a healthy way. It's about being able to identify and understand our emotions, and then being able to respond to them in a way that is helpful to us and to others.

But sometimes, there are barriers that can make it difficult to regulate our emotions. These barriers can be physical, such as chronic pain or illness, or they can be cognitive, such as negative thinking patterns or low self-esteem.

In this podcast, we'll explore the different physical and cognitive barriers to emotional regulation. We'll talk about how these barriers can affect our lives, and I'll give some strategies for overcoming them.

So, if you're struggling to regulate your emotions, you're not alone. By understanding the barriers to emotional regulation, we can take steps to overcome them and live healthier, happier lives. There is hope.

Emotions are necessary for survival. They keep us safe, connect us with other people, help us access memories, cope with situations that affect us on a daily basis, avoid pain, and seek pleasure. That's a lot. We should respect them more, do more to understand them, and experience more healthy expression of our emotions.

This week's podcast provides more information, along with examples to support that goal. Let me know what you think.

I am on a mission to guide you into increased emotional awareness. I am using DBT resources, books, and my personal experiences to encourage you on your journey of self-discovery. I am learning new things about myself each week. Come along and share in the expanding of our souls.

Join me on this week's podcast to learn how emotions improve our lives and help us reflect the Divine. If we strive for wholeness and health, emotions are necessary to find that. Emotionally healthy people also enjoy benefits in other areas, such as work, parenting, relationships, spirituality, resilience, etc.

Recognizing Your Emotions

Emotion Regulation Worksheet

Most of us go through the day experiencing a range of emotions—from pleasant to unpleasant, some of which are in our awareness and others are out of our awareness. We all have an emotion dashboard of sorts. This dashboard relays information that we use to make decisions. Sometimes the emotions that happen outside of our awareness can cause us to make poor decisions, say things we regret, or take actions that cause us or others harm. It is important to learn to read the signals of our dashboards. Listen to this podcast to learn this and other important facts about emotional intelligence and health.

I've spent the last few weeks thinking about these skills and decided to dig deeper and provide more context and information. I also provided some examples in hopes you will see how to more effectively use these skills in your relationships.

Check the below for some worksheets.

DBT Fast Skills

Emotions are signals within your body that tell you what’s happening and what you are experiencing in any given moment. When something pleasurable happens to you, you feel good; when something distressing happens to you, you feel bad. Frequently your emotions are like an instant news service that gives you constant updates about what you’re doing and what you’re experiencing.

This week's podcast discusses emotional intelligence, emotional health, and the distinction between the two. Intelligence requires skill building, and health is a state of being. Both are necessary emotional regulation.

Feelings Buried Alive Never Die

This week's podcast describes the skills to use when you are asking for something, saying no to another's request, resisting pressure, and maintaining your point of view. The skills used are describing, expressing, asserting, reinforcing, (staying) mindful, appearing confident, and negotiating. Use the words DEAR MAN to remember these skills. Check out the show notes below for some worksheets.

Therapist Aid DBT worksheets

DBT Worksheet

The goal of the GIVE skill is to build and keep healthy relationships. These skills are "other" focused and are a gift you are giving someone. This podcast also has some more information on validation - what it is and what it is not, how to use it effectively in GIVE and why it is a necessary skill to have.

DBT Skills - Reproducible Materials

Give Skills