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Emotion Regulation

Emotion Regulation skills help you understand and manage emotional responses—especially intense or overwhelming ones. These skills aim to reduce emotional vulnerability, increase positive emotions, and change unhelpful emotional patterns.

Check the Facts

1. Describe the Situation

  • Stick to the objective facts—what you saw, heard, or experienced directly.

  • Avoid judgments or assumptions.​

2. Identify the Emotion You’re Feeling

  • Name the emotion. Be specific. (e.g., anger, shame, sadness, anxiety)

3. Ask: Is the Emotion Justified by the Facts?

  • Does the emotion match the situation?

  • Are you reacting to what happened, or what you believe it means?

4. Ask: What’s the Threat or Goal?

  • What are you afraid of, or what outcome are you trying to protect?

  • Is there a real danger or rejection—or is it a perceived one?

5. Consider Alternative Interpretations

  • Could there be other reasons this happened?

  • What would someone else think in the same situation?

6. Decide What Action Fits the Facts

  • If your emotion is justified, go with it.

  • If it’s not justified or too intense, use Opposite Action to shift your response.

ABC PLEASE

A

Accumulate Positive Emotions

Do things you enjoy short-term (daily) and long-term (build a life worth living).

B

Build Mastery

Do tasks that create a sense of accomplishment to boost self-confidence.

C

Cope Ahead

Mentally rehearse how you’ll handle tough emotional situations before they happen.

PLEASE

Treat Physical illness, drink Lots of water, Eat balanced meals, avoid mood-Altering substances, get balanced Sleep, Exercise regularly

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