Proven DBT Techniques

Master YourEmotional RegulationSkills

Feeling overwhelmed by intense anger, stress, or emotional waves? Learn evidence-based DBT skills to regulate emotions, tolerate distress, and respond mindfully instead of reactively.

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How Our Free App Teaches Emotional Regulation

DBT-based tools designed for real-world emotional crisis management

Step-by-Step DBT Skills

Guided practice through STOP, TIPP, distress tolerance, and emotion identification—exactly when you need them.

In-the-Moment Crisis Tools

Quick access to techniques when emotions spike. Timer-guided breathing, ice-dive counters, and emergency coping cards.

Track Your Emotional Patterns

Log emotions with our interactive emotion wheel, identify triggers, and see which regulation strategies work best for you.

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Essential Emotional Regulation Skills

Evidence-based DBT techniques you can use immediately

1

The STOP Skill (Crisis Moment De-escalation)

Use when you feel yourself about to react impulsively or emotionally explode:

S
Stop: Freeze. Don't move. Don't say anything. Just pause.
T
Take a step back: Physically or mentally distance yourself from the situation.
O
Observe: Notice what's happening inside and outside you. Label the emotion.
P
Proceed mindfully: Act based on your values, not your emotional urge.
2

TIPP Technique (Emergency Emotion Reduction)

Use when emotions are at 8/10 or higher intensity and you need rapid relief:

T
Temperature: Change body temperature quickly (splash cold water on face, hold ice cube, take cold shower). Activates dive reflex to calm nervous system.
I
Intense exercise: Run, do jumping jacks, sprint stairs—burn off adrenaline for 10-15 minutes.
P
Paced breathing: Exhale longer than you inhale (breathe in 4 counts, out 6 counts). Slows heart rate.
P
Paired muscle relaxation: Tense and release muscle groups while breathing deeply.
3

Distress Tolerance Skills (Surviving Crisis Without Making It Worse)

When you can't solve the problem immediately but need to cope:

  • •Distraction: Engage intensely in activities (puzzles, cleaning, calling a friend) until intensity reduces
  • •Self-soothing: Use your five senses (light a candle, listen to music, drink tea, soft blanket, look at art)
  • •Radical acceptance: Acknowledge reality without judgment ("This is painful AND I can handle it")
  • •Pros and cons: List consequences of acting on emotion vs. using skills (prevents impulsive action)
4

Emotion Wheel & Affect Labeling

Naming emotions precisely reduces their intensity (research shows 30-50% reduction):

Instead of just "I feel bad," identify the specific emotion:

  • →Angry: frustrated, resentful, bitter, furious, annoyed, irritated
  • →Sad: disappointed, discouraged, hopeless, lonely, depressed, hurt
  • →Anxious: worried, overwhelmed, panicked, nervous, stressed, on edge
  • →Ashamed: embarrassed, guilty, humiliated, inadequate, worthless

Our app includes an interactive emotion wheel with 100+ specific emotions to help you identify exactly what you're feeling.

5

Opposite Action (When Emotions Don't Fit the Facts)

Act opposite to your emotional urge when the emotion isn't justified or helpful:

  • •Fear urges avoidance → Do the thing (approach what you fear when it's not actually dangerous)
  • •Anger urges attack → Act kindly (when someone didn't intentionally harm you)
  • •Sadness urges isolation → Reach out (connect with others when withdrawal would worsen depression)
  • •Shame urges hiding → Participate (engage despite embarrassment when you did nothing wrong)

Important: These skills take practice. Don't expect perfection immediately. Our app provides guided practice and tracks your progress as you build emotional regulation mastery.

Frequently Asked Questions About Emotional Regulation

What are the best emotional regulation skills for managing intense anger?

For intense anger, try: 1) The STOP skill (Stop, Take a step back, Observe, Proceed mindfully), 2) TIPP technique (Temperature change like cold water on face, Intense exercise, Paced breathing, Paired muscle relaxation), 3) Opposite action (act opposite to the anger urge), 4) Distraction until the intensity reduces. Our app provides guided practice for each technique.

How do DBT skills help with emotional regulation?

DBT (Dialectical Behavior Therapy) provides concrete, evidence-based skills for emotion regulation: Mindfulness to observe emotions without judgment, Distress tolerance for crisis moments, Emotion regulation to understand and change emotional responses, and Interpersonal effectiveness for managing relationship emotions. These skills are proven to reduce emotional intensity and improve coping.

What is the emotion wheel and how does it help?

The emotion wheel is a tool that helps you identify and name specific emotions. It starts with basic emotions (happy, sad, angry, scared, etc.) in the center and expands to more nuanced feelings (disappointed, frustrated, anxious, etc.). Naming emotions precisely activates the prefrontal cortex, which reduces emotional intensity—a phenomenon called "affect labeling." Our app includes an interactive emotion wheel.

Learn More About Emotional Regulation

DBT STOP Skill: Step-by-Step Guide with Examples

Real-world scenarios and practice exercises for the STOP skill

Read more →

TIPP Technique for Panic Attacks & Intense Anxiety

Emergency emotional regulation when feelings are overwhelming

Read more →

How to Use the Emotion Wheel: Affect Labeling Guide

Science of naming emotions and how it reduces intensity

Read more →

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