267eMotion r eGulation Handout 24  (p. 2 of 2)
4check y our m ooD
••ASK: Am I putting in the time and effort that solving my problem will take?
••IF NO:
1. Do PROS AND CONS for working hard on skills.
2. Practice RADICAL  ACCEPTANCE  and WILLINGNESS  skills.
3. Practice the mindfulness skills of PARTICIPATING  and EFFECTIVENESS
(See Mindfulness Handouts 4 and 5.)
5check for e moTional o verloaD
••ASK: Am I too upset to use complicated skills?
••IF YES , ask: Can the problems I am worrying about be easily solved now?
••IF YES , do PROBLEM  SOLVING .
(See Emotion Regulation Handouts 9, 12.)
••IF NO, practice mindfulness of CURRENT  EMOTIONS .
(See Emotion Regulation Handout 22.)
••IF your emotions are too high for you to think straight:
••Go to TIP skills.
(See Distress Tolerance Handout 5.)
6check for e moTion m yThS Ge TTinG in T he Way
••CHECK  FOR :
Judgmental myths about emotions (e.g., “Some emotions are stupid,” “There is a 
right way to feel in every situation”)?
Beliefs that emotions and identity are the same (e.g., “My emotions are who I 
am”)?
••IF YES :
1. Check the facts.
2. Challenge myths.
3. Practice thinking nonjudgmentally.