DBT Therapy Skills - Emotion Regulation

Next up in the DBT therapy skills series is Emotion Regulation. It can be a misconception that emotional dysregulation is crying, anger outbursts, etc. Emotional dysregulation can also look like the opposite: being numb, dissociating, checking out, avoiding, etc. Regardless, emotions are an important part of functioning. When we use emotions as information, it can assist us in identifying what we want or need. 

If someone is nervous about their first soccer game, it can lead that person to practice more. There is a healthy level of emotion that can influence our behaviors. You first need to identify your emotions and understand how your perception of life has influenced the common emotions you experience. In being reflective and insightful in this way, we leave room to decrease negative emotional patterns.

Emotion Regulation is not solely based on identifying emotions, validating, or regulating them. Your emotional state is affected by your overall well-being physically and mentally. Have you gotten poor sleep and noticed you were more irritable the next day? Have you neglected self-care activities and noticed that everything appeared to be bleak? We will accomplish the ability to regulate our emotions much faster if we look at it holistically. The acronym that will be covered in this blog is PLEASED. If this acronym intrigues you to learn more about emotion regulation, stay tuned for the DBT  therapy skills group at the end of this blog.

PLEASED is an acronym that helps one to remember the holistic approach to achieving well-being.

So let’s explore this acronym together

           P = Physical Health: The first portion of the acronym helps to remind us of the importance of physical health. It is important to stay on top of doctor check-ups and medications, along with the importance of communicating when medication management is necessary.

            L = List resources and barriers: List coping strategies that you know regularly help you. For example, the ACCEPTS acronym that was discussed in the blog about distress tolerance. Other DBT skills that can be added to the list include pros and cons, opposite emotion, and mindfulness. It is also important to list people you can rely on to text or call if needed. Barriers to self-care must be listed too so that you are aware and can plan to lower the barriers.

            E = Eat balanced meals: Eating three balanced meals with nutrition is important to nourish your body and brain.

            A = Avoid drugs and alcohol: Drugs and alcohol can have an effect on you physically, emotionally, financially, and/or relationally. If you are noticing drugs and/or alcohol are affecting parts of your life, it may be helpful to reach out for help and resources.

            S = Sleep between 7 to 10 hours: Sleep is vital for well-being. If you are having difficulty waking up feeling rested, it may be helpful to evaluate your sleep routine and wake-up routine.

            E = Exercise for 20 to 60 minutes multiple times weekly: Exercise is important for physical and emotional health. It may take some time for you to find the specific exercise routine that you enjoy, and I guarantee that there is some form of exercise you will genuinely enjoy! Examples could include hiking, playing tennis, basketball, walking, free YouTube workouts, etc.

            D = Daily: PLEASED skills have an impact on your well-being when utilizing them daily. In this portion, we will record your emotions related to your use of PLEASED skills.

 As you can see, one of the best parts of DBT therapy skills is the way it breaks down concepts for easy to use and remember tools.

By Leeann Martinez, LMSW, DBT-C

If you are interested in taking the next steps in your journey to better mental and emotional health, DBT therapy may be a great option for you. There are many other topics when discussing emotion regulation that will be explored in an upcoming DBT Skills group. Whether you are an adult or teen, there is a group for you! Teen groups are Tuesday’s 5-6 pm Virtually, 6-7 pm In-Person. Adult groups are Thursday’s 5-6 pm Virtually, 6-7 pm In-Person at our Arlington, TX therapy office.

Resources:

Lane Pederson. Cortney Sidwell Pederson. The Expanded Dialectical Behavior Therapy: Skills Training Manual. Second Edition. 2017