Why Change Emotional Responses?
Sometimes emotions are disproportionate to the situation or become unhelpful. DBT provides tools to change these emotional responses, allowing you to act in alignment with your goals and values.
Key Techniques for Changing Emotional Responses
Opposite Action
Act in a way that is opposite to the emotion you’re experiencing when the emotion is unjustified or unhelpful.
Examples:
- If you’re angry, try being kind or calm.
- If you’re anxious, approach the situation instead of avoiding it.
Problem-Solving
Identify the root cause of the emotion and take steps to address it directly.
Steps:
- Define the problem clearly.
- Brainstorm potential solutions.
- Choose a solution and take action.
Check the Facts
Evaluate whether your emotional response is justified by the situation. Adjust your reaction based on the facts.
Steps:
- Ask yourself what triggered the emotion.
- Examine if your interpretation aligns with reality.
- Adjust your response if necessary.
Tips for Changing Emotional Responses
To effectively change your emotional responses:
- Practice these techniques regularly so they feel natural in the moment.
- Pair these skills with mindfulness to notice your emotions earlier.
- Be patient—changing emotional patterns takes time and effort.
These techniques are not about suppressing emotions but about responding to them more effectively.