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Emotions communicate information to us about our environment and our experience. They occur in response to some triggers.

Emotion Regulation Therapy (ERT) is a person-centered approach to dealing with the affective regulation of one’s emotional state. 

ERT emphasizes awareness of emotions, acknowledgment of conflict between desires for safety and value-guided action, creating a healthy distance from harsh, critical thoughts about self, and adopting a compassionate view of the self.

What Are The Theories Behind This Worksheet?

Dialectical behavioral therapy (DBT) is a talking therapy adapted to treat individuals suffering from highly intense emotions.

DBT is used to help individuals manage their problems by changing how they think and behave. 

Emotion regulation is a DBT module that involves psycho-education about emotions, teaches skills to change unwanted emotions, and builds positive emotional experiences. 

How Will This Worksheet Help You?

This worksheet will help individuals understand how to regulate or control emotions through various approaches, such as rethinking a challenging situation to reduce anger or anxiety or focusing on reasons to feel happy or calm.

How Should You Use This Worksheet?

This worksheet should be used by individuals who struggle with emotion dysregulation (the inability to regulate or keep emotions within an acceptable range adequately).

This worksheet can also be used in a group setting or during individual therapy as an evaluation tool to gain emotional awareness and tolerance, and learn to catch your immediate emotional reaction.

You can download this worksheet here.

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DBT Tools. (© 2022). Emotional Regulation Skills. Available at: https://dbt.tools/emotional_regulation/index.php. [Accessed December 04, 2022]


Positive Psychology. (© 2023). Emotional Regulation: 6 Key Skills to Regulate Emotions. Available at: https://positivepsychology.com/emotion-regulation/#modalities. [Accessed February 20, 2023]


Very Well Mind. (© 2023). What to Expect with Emotion Regulation Therapy for GAD. Available at: https://www.verywellmind.com/emotion-regulation-therapy-for-gad-4107889. [Accessed February 20, 2023]