Emotion Regulation Handout 7

Printer Friendly

Steps for Increasing Positive Emotions


BUILD POSITIVE EXPERIENCES
Short Term:

Do pleasant things that are possible now.
Increase pleasant events that prompt positive emotions
Do ONE THING each day from the Adult Pleasant Events Schedule - see Emotion Regulation Handout 8
Long Term
Make changes in your life so that positive events will occur more often.
Build a "life worth living."
Work towards goals: ACCUMULATE POSITIVES
Make a list of positive events you want
List small steps towards goals
Take the first step


ATTEND TO RELATIONSHIPS
Repair old relationships
Reach out for new relationships
Work on current relationships


AVOID AVOIDING
Avoid giving up


BE MINDFUL OF POSITIVE EXPERIENCES
FOCUS your attention on positive events that happen
REFOCUS when your mind wanders to the negative
Be UNMINDFUL of worries


DISTRACT from:
Thinking about when the positive experience WILL END
Thinking about whether you DESERVE this positive experience
Thinking about how much more might be EXPECTED of you now

[DBT Self Help] [What is DBT?] [DBT Skills (defined)] [Connecting Skills] [DBT Lessons] [DBT Video Text] [Everyday DBT] [Instant Mindfulness] [Instant Access DBT] [Links] [About this Website] [Mission Statement] [Site Map] [Contact] [Donations] [ANGELS] [Letters of Affirmation] [Contributions] [Copyrights]

© 2003 - 2012 by Lisa Dietz. Please read the Copyright Page to learn how you may or may not use these materials. This website is for informational purposes only and not for any other purpose. None of information referenced by or presented on this website is intended for counseling or treatment of a specific person -- you or anyone else. Please do not act or refrain from acting based on anything you read on this website. Using this site or communicating with DBT Self Help, LLC, through this site does not form a counseling or treatment relationship. Please review the full disclaimer for more information.