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From DBT Skills Training Handouts and Worksheets, Second Edition  by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permission 
to photocopy this handout is granted to purchasers of this book for personal use only (see copyright page for details).eMotion r eGulation Handout 14  (Emotion Regulation Worksheets 9–14b)
overview:  
reducing v ulnerability to e motion m ind—  
Building a l ife Worth l iving
A way to remember these skills is to remember the term aB c plea Se.
Aaccumula Te poSiTive emo TionS
Short Term:  Do pleasant things that are possible now.
long Term: Make changes in your life so that positive 
events will happen more often in the future. Build a “life 
worth living.”
BBuilD maSTery
Do things that make you feel competent and effective 
to combat helplessness and hopelessness.
Ccope a hea D of Time 
WiTh emoTional  SiTuaTionS
Rehearse a plan ahead of time so that you are 
prepared to cope skillfully with emotional situations.
PLEASETake c are of y our m inD 
By Takin G care of y our Bo Dy
Treat physica l illness, balance e ating,  
avoid mood- altering substances, balance S leep, 
and get e xercise.