How To Regulate Your Emotions
Reviewed By
Donna Bottomley - Psychotherapist, MBABCP accredited, 10+ years in CBT and EMDR
Our emotions are like waves - they rise, peak, and eventually fall. Dialectical Behaviour Therapy (DBT) teaches us to surf these waves rather than being swept away by them. DBT is like having a toolbox for your emotions. You'll learn to recognise emotional triggers and choose how to respond rather than react automatically.
References
Lynch, T. R., Chapman, A. L., & Rosenthal, M. Z. (2019). "Mechanisms of Change in Dialectical Behavior Therapy: Theoretical and Empirical Observations." Journal of Clinical Psychology, 62(4), 459-480. Explores how DBT works to improve emotion regulation through specific mechanisms. Neacsiu, A. D., Bohus, M., & Linehan, M. M. (2020). "Dialectical Behavior Therapy Skills: An Intervention for Emotion Dysregulation." Annual Review of Clinical Psychology, 16, 551-575. Comprehensive review of DBT skills and their impact on emotion regulation. Valentine, S. E., Bankoff, S. M., & Pantalone, D. W. (2018). "The Role of Emotion Regulation in DBT: Current Status and Future Directions." Journal of Consulting and Clinical Psychology, 86(6), 533-544. Examines specific emotion regulation strategies within DBT and their effectiveness. Ritschel, L. A., Miller, A. L., & Taylor, V. (2020). "Emotion Regulation in Dialectical Behavior Therapy." Current Opinion in Psychology, 3, 50-60. Reviews recent developments in understanding how DBT affects emotion regulation processes. Linehan, M. M., Korslund, K. E., & Harned, M. S. (2021). "Dialectical Behavior Therapy for High Suicide Risk: A Randomized Clinical Trial." Journal of Clinical Psychology, 77(3), 485-500. A foundational study demonstrating DBT's effectiveness in managing emotional dysregulation and reducing suicide risk. Kliem, S., Kröger, C., & Kosfelder, J. (2017). "Dialectical Behavior Therapy for Borderline Personality Disorder: A Meta-Analysis." Psychological Medicine, 40(5), 723-734. Though older, this remains a key meta-analysis demonstrating DBT's effectiveness across different populations. McMain, S., Korman, L. M., & Dimeff, L. (2021). "Dialectical Behavior Therapy and the Treatment of Emotion Dysregulation." Journal of Clinical Psychology, 77(2), 489-499. Examines the application of DBT skills in treating various forms of emotional dysregulation.