DBT emotion regulation skills can help when your emotions feel like theyโre in the driverโs seat. Maybe someone cuts you off in traffic or a conversation takes a wrong turnโsuddenly, your heart is racing, your thoughts are spiraling, and your whole mood flips. No matter what you try, you just canโt seem to calm down.
If that sounds familiar, youโre not alone. For many people facing anxiety, depression, past trauma, or addiction, emotions can feel overwhelming and unpredictable. Learning how to manage those moments is a key part of healingโand thatโs where these skills come in.
Dialectical Behavior Therapy (DBT) is a proven, evidence-based treatment that helps people better understand and cope with intense emotions. At Scottsdale Providence Recovery Center, we incorporate DBT emotion regulation skills into our programs to support clients on their mental and emotional wellness journey.
What Are DBT Emotion Regulation Skills?
DBT emotion regulation skills are tools that help you:
- Identify and label emotions
- Understand what triggers emotional reactions
- Reduce emotional vulnerability
- Respond to emotions in healthier ways
These tools are about improving emotional regulation and building healthy habits supporting long-term recovery and stability. They also reduce emotional suffering and help you learn how to manage emotional urges before they take over.
The 5 DBT Emotion Regulation Skills
Here are some of the most effective DBT emotion regulation skills we teach at Scottsdale Providence:
1. Mindfulness
Mindfulness teaches you how to stay present without judgment. When you’re mindful, you can observe your emotions without acting on them impulsively. Studies show mindfulness can reduce emotional reactivity and improve mental health outcomes. Itโs a powerful foundation for managing emotions.
2. Check the Facts
Sometimes our emotions are based on assumptions or misinterpretations. “Checking the facts” helps you pause and ask, “Are my thoughts about this situation accurate?” This skill helps reduce unnecessary stress and emotional pain, making it easier to manage your emotions without reacting on impulse.
3. Opposite Action
When emotions push us toward actions that may not be helpful (like isolating when we feel sad), opposite action encourages us to do the opposite of what our emotion is telling us. For example, if you’re angry and want to lash out, try engaging in kindness instead. This helps bring balance to emotional reactions and builds distress tolerance.
4. Build Positive Experiences
Adding small joys to your life can make a big difference. Whether itโs spending time in nature, trying a new hobby, or connecting with supportive people, positive experiences help balance out the tough emotions. Over time, this reduces the intensity of negative emotions and builds resilience.
5. PLEASE Skills
This acronym reminds us to take care of our physical health, which directly impacts our emotional health:
- PL: Treat physical illness
- E: Eat balanced meals
- A: Avoid mood-altering substances
- S: Sleep well
- E: Exercise regularly
When you care for your body, you’re better able to manage your emotions and reduce emotional suffering.
Did you know?
According to the National Institute on Drug Abuse, 40โ60% of people relapse without strong coping strategies in place.
Why These Skills Matter
Emotional regulation is linked to better mental health and lower relapse rates in addiction recovery. Another study found that DBT emotion regulation skills significantly reduced emotional distress and improved functioning in people with mood disorders.
When you know how to handle your emotions, youโre better prepared to face lifeโs challenges without turning to unhealthy coping mechanisms. These skills arenโt just for the short termโtheyโre meant to support long-term mental health and recovery.
How Scottsdale Providence Can Help
At Scottsdale Providence Recovery Center, we donโt just teach DBT skillsโwe help you live them. Our team offers personalized support through structured programs that address both mental health and substance use. Through individual therapy, group sessions, and hands-on practice, youโll gain the tools you need to feel more balanced and in control.
Ready to Strengthen Your Emotional Skills?
You donโt have to feel overwhelmed by your emotions. DBT emotion regulation skills can help you build a healthier, more stable lifeโand weโre here to guide you every step of the way.
Contact Scottsdale Providence Recovery Center today to learn how our programs can support your mental health and emotional growth. Healing is possibleโand it starts with the right tools.