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From DBT Skills Training Handouts and Worksheets, Second Edition  by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permis -
sion to photocopy this worksheet is granted to purchasers of this book for personal use only (see copyright page for details). Purchasers may 
download a larger version of this worksheet from www.guilford.com/dbt-  
worksheets .Emotion R Eg ulation Wo R ksh EEt  6  (Emotion Regulation Handout 9)
Figuring Out How to Change Unwanted Emotions
Due Date:       Name:                   Week Starting:  
O
nce you have checked the facts, use this worksheet to help you figure out what to do next. 
Before you can figure out what to change, you have to decide whether acting on your emotion 
is effective in the situation you are in (and whether the emotion is one you actually want to change). (If you are not sure whether you want to change it or not, go back to Emotion Regulation Worksheet 1 and do pros and cons.) In the flow chart below, circle Yes or No at each level, and 
then select the skill that fits your situation best.
Describe what you did to manage the emotion:   
  
 
 
 
 Ask:
Does this emotion 
fit the facts?
Check the facts Ye s No
Ask:
Is acting on this 
emotion effective?
Check Wise Mind
Be mindful
of current
emotions
(Emotion Regulation
Handout 22)
Act on
emotion/
action urge
Problem-solve
unwanted
emotions
(Emotion Regulation
Handout 12)Do not act on
emotion/
action urge
Consider
opposite action
(Emotion
Regulation