In this video, we're diving into effective strategies for managing extreme emotions using skills from Dialectical Behavioral Therapy (DBT).

When faced with intense emotions, it's crucial to have tools to navigate through them, especially when you feel like you're at your skills breakdown point.

Here’s a stepbystep guide:

1. Recognize Emotion Mind with Mindfulness: Start by becoming aware that you're in emotion mind (learn more in our video on Wise Mind). This state makes it hard to focus on anything except the emotion itself, making problemsolving difficult.

2. Assess Your Ability to Tolerate the Emotion: Determine your SUD score (Standard Unit of distress), which ranges from 0 to 100. This score indicates your current ability to tolerate the emotion. A higher score suggests you're nearing your skills breakdown point.

3. Choose Appropriate Skills: If your SUD score is high, use crisis survival skills such as TIPP, Distract, SelfSoothe, or Improve the moment (check out our dedicated videos on these techniques).

4. Utilize Mindfulness of Current Emotion: If your SUD score is lower, practice mindfulness of your current emotion. This approach helps you stay present and aware, fostering emotional regulation over time (see our video on Mindfulness of the Current Emotion).

By learning to identify and manage extreme emotions effectively, you can significantly enhance your ability to regulate emotions and improve your overall wellbeing.

At The Counseling Center Group® we use a variety of techniques to help improve the quality of life for individuals, couples, groups, and families. We work with children, adolescents, and adults. You can reach out by calling us at 8886046776 or by visiting our website at https://counselingcentergroup.com.

Acknowledgements:
Adapted from: Linehan, M. M. (2015). DBT® skills training handouts and worksheets (2nd ed.). Guilford Press.
Narrated by: Kim Wiltshire, LCPC
Produced by: Jennifer Hartwell
Intro and Outro Music by: Middle Ground Music

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