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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 15  (Emotion Regulation Worksheets 9, 10, 13)
accumulating p ositive e motions: Short Term
accumulate positive emotions in the short term by doing these things.
Buil D poSiTive e xperience S noW
••INCREASE  PLEASANT  EVENTS  that lead to positive emotions.
••Do ONE  THING  each day from the Pleasant Events List.
(See Emotion Regulation Handout 16.)
••Practice opposite action; AVOID  AVOIDING.
••BE MINDFUL of pleasant events (no multitasking).
Be m inDful of p oSiTive e xperience S
••FOCUS  your attention on positive moments when they are happening. 
No multitasking.
••REFOCUS  your attention when your mind wanders to the negative.
••PARTICIPATE  and ENGAGE  fully in each experience.
Be u nmin Dful of Worrie S
Such as . . .
••When the positive experience will end.
••Whether you deserve this positive experience.
••How much more might be expected of you now.