DBT Skills Class: Emotion Regulation
Textbook
Before we get started with class, make sure you purchase a copy of the DBT Skills Training Handouts and Worksheets, Second Edition. This is the one book you will use for all of the basic DBT skills courses. Weekly assignments will reference page numbers from this book.
Class Links
- Below are the links you will need to follow each week to attend your assigned class.
- You will need to be logged into a Zoom account to join the class, so please create a zoom account now if you do not have one already.
- Try to join several minutes before your class begins. After clicking the link, you will join a waiting room. Please stay in the waiting room until an instructor allows you to enter.
- You must change your name displayed in Zoom to the name you used when signing up for the class. This is how the instructor will know to let you in. Here are instructions on how to do this. You can use your full name, or just your first name and last initial.
Weekly Materials
Week 1: Orientation Mindfulness I
Material: This week we will cover the following handouts from the book:
- General Handout 1: Goals of Skills Training
- General Handout 3: Guidelines for Skills Training
- General Handout 4: Skills Training Assumptions
- Mindfulness Handout 1: Goals of Mindfulness Practice
- Mindfulness Handout 2: Overview: Core Mindfulness Skills
- Mindfulness Handout 3: Wise Mind: States of Mind
Homework: Please complete the following worksheets this week, after the live class.
- Mindfulness Worksheet 1: Pros and Cons of Practicing Mindfulness
- Mindfulness Worksheet 3: Wise Mind Practice
Some of the mindfulness exercises from class and the book can be found in audio versions here.
Week 2: Mindfulness II
Material: This week we will cover the following handouts from the book:
- Mindfulness Handout 4: Taking Hold of Your Mind: “What” Skills
- Mindfulness Handout 5: Taking Hold of Your Mind: “How” Skills
Homework: Please complete the following worksheets this week, after the live class.
- Mindfulness Worksheet 4: Mindfulness “What” Skills: Observing, Describing, Participating
- Mindfulness Worksheet 5: Mindfulness “How” Skills: Nonjudgmentalness, One-Mindfulness, Effectiveness
Some of the mindfulness exercises from class and the book can be found in audio versions here.
Week 3: Introduction and Model of Emotions
Material: This week we will cover the following handouts from the book:
- Emotion Regulation Handout 1: Goals of Emotion Regulation
- Emotion Regulation Handout 2: Overview: Understanding and Naming Emotions
- Emotion Regulation Handout 3: What Emotions Do for You
- Emotion Regulation Handout 4: What Makes it Hard to Regulate Your Emotions
- Emotion Regulation Handout 5: A Model for Describing Emotions
- Emotion Regulation Handout 6: Ways to Describe Emotions
Homework: Please complete the following worksheets this week, after the live class.
- Emotion Regulation Worksheet 4: Observing and Describing Emotions
Week 4: Checking the Facts
Material: This week we will cover the following handouts from the book:
- Emotion Regulation Handout 7: Overview: Changing Emotional Responses
- Emotion Regulation Handout 8: Checking the Facts
Homework: Please complete the following worksheets this week, after the live class.
- Emotion Regulation Worksheet 5: Check the Facts
Week 5:
Opposite Action
Material: This week we will cover the following handouts from the book:
- Emotion Regulation Handout 10: Opposite Action
- Emotion Regulation Handout 11: Figuring Out Opposite Actions
Homework: Please complete the following worksheets this week, after the live class.
- Emotion Regulation Worksheet 7: Opposite Action to Change Emotions
Week 6: Problem Solving
Material: This week we will cover the following handouts from the book:
- Emotion Regulation Handout 12: Problem Solving
- Emotion Regulation Handout 13: Reviewing Opposite Action and Problem Solving
Homework: Please complete the following worksheets this week, after the live class.
- Emotion Regulation Worksheet 8: Problem Solving to Change Emotions
Week 7: Reducing Vulnerability to Emotion Mind I
Material: This week we will cover the following handouts from the book:
- Emotion Regulation Handout 14: Overview: Reducing Vulnerability to Emotion Mind
- Emotion Regulation Handout 15: Accumulating Positive Emotions in the Short Term
- Emotion Regulation Handout 16: Pleasant Events List
Homework: Please complete the following worksheets this week, after the live class.
- Emotion Regulation Worksheet 10: Pleasant Events Diary
Week 8: Reducing Vulnerability to Emotion Mind II
Material: This week we will cover the following handouts from the book:
- Emotion Regulation Handout 17: Accumulating Positive Emotions in the Long Term
- Emotion Regulation Handout 18: Values and Priorities List
Homework: Please complete the following worksheets this week, after the live class.
- Emotion Regulation Worksheet 11: Getting from Values to Specific Action Steps
Week 9: Reducing Vulnerability to Emotion Mind III
Material: This week we will cover the following handouts from the book:
- Emotion Regulation Handout 19: Build Mastery and cope Ahead
- Emotion Regulation Handout 20: Taking Care of Your Mind by Taking Care of Your Body
- Emotion Regulation Handout 22: Mindfulness of Current Emotions
Homework: Please complete the following worksheets this week, after the live class.
- Emotion Regulation Worksheet 12: Build Mastery and Cope Ahead