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 (page 45)
- Mindfulness Handout 2: Overview: Core Mindfulness Skills (page 49)
- Mindfulness Handout 3: Wise Mind: States of Mind (page 50)
Homework: Please complete the following worksheets this week, after the live class.
- Mindfulness Worksheet 1: Pros and Cons of Practicing Mindfulness (page 77)
- Mindfulness Worksheet 3: Wise Mind Practice (page 83)
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 (page 53)
- Mindfulness Handout 5: Taking Hold of Your Mind: “How” Skills (page 60)
Homework: Please complete the following worksheets this week, after the live class.
- Mindfulness Worksheet 4: Mindfulness “What” Skills: Observing, Describing, Participating (page 84)
- Mindfulness Worksheet 5: Mindfulness “How” Skills: Nonjudgmentalness, One-Mindfulness, Effectiveness (page 88)
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 (page 205)
- Emotion Regulation Handout 2: Overview: Understanding and Naming Emotions (page 209)
- Emotion Regulation Handout 3: What Emotions Do for You (page 210)
- Emotion Regulation Handout 4: What Makes it Hard to Regulate Your Emotions (page 211)
- Emotion Regulation Handout 5: A Model for Describing Emotions (page 213)
- Emotion Regulation Handout 6: Ways to Describe Emotions (page 214-223)
Homework: Please complete the following worksheets this week, after the live class.
- Emotion Regulation Worksheet 4: Observing and Describing Emotions (page 281)
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 (page 227)
- Emotion Regulation Handout 8: Checking the Facts (page 228)
Homework: Please complete the following worksheets this week, after the live class.
- Emotion Regulation Worksheet 5: Check the Facts (pages 285-286)
Week 5:
Opposite Action
Material: This week we will cover the following handouts from the book:
- Emotion Regulation Handout 10: Opposite Action (page 231)
- Emotion Regulation Handout 11: Figuring Out Opposite Actions (page 232-240)
Homework: Please complete the following worksheets this week, after the live class.
- Emotion Regulation Worksheet 7: Opposite Action to Change Emotions (page 288)
Week 6: Problem Solving
Material: This week we will cover the following handouts from the book:
- Emotion Regulation Handout 12: Problem Solving (page 241)
- Emotion Regulation Handout 13: Reviewing Opposite Action and Problem Solving (page 242-244)
Homework: Please complete the following worksheets this week, after the live class.
- Emotion Regulation Worksheet 8: Problem Solving to Change Emotions (pages 289-290)
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 (page 247)
- Emotion Regulation Handout 15: Accumulating Positive Emotions in the Short Term (page 248)
- Emotion Regulation Handout 16: Pleasant Events List (page 249-251)
Homework: Please complete the following worksheets this week, after the live class.
- Emotion Regulation Worksheet 10: Pleasant Events Diary (page 295)
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 (page 252)
- Emotion Regulation Handout 18: Values and Priorities List (page 253-255)
Homework: Please complete the following worksheets this week, after the live class.
- Emotion Regulation Worksheet 11: Getting from Values to Specific Action Steps (pages 296-298)
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 (page 256)
- Emotion Regulation Handout 20: Taking Care of Your Mind by Taking Care of Your Body (page 257)
- Emotion Regulation Handout 22: Mindfulness of Current Emotions (page 264)
Homework: Please complete the following worksheets this week, after the live class.
- Emotion Regulation Worksheet 12: Build Mastery and Cope Ahead (page 301)