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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 4  (Emotion Regulation Worksheets 3, 16)
What m akes i t hard to r egulate y our e motions
Biolo Gy
Biological factors can make emotion regulation harder.
lack of Skill
You don’t know what to do to regulate your emotions.
reinforcemen T of e moTional Behavior
Your environment reinforces you when you are highly emotional.
moo DineSS
Your current mood controls what you do instead of your Wise Mind.
You don’t really want to put in time and effort to regulate your emotions.
emoTional o verloaD
High emotional arousal causes you to reach a skills breakdown point.  
You can’t follow skills instructions or figure out what to do.
emoTion my ThS
Myths (e.g., mistaken beliefs) about emotions get in the way of your 
ability to regulate emotions.
Myths that emotions are bad or weak lead to avoiding emotions.
Myths that extreme emotions are necessary or are part of who you are 
keep you from trying to regulate your emotions.