200 •  eMo Tion r egula Tion Skill S
••Emotion Regulation Handout 12: Problem Solving. When an emotion fits 
the facts of the situation, avoiding or changing the situation may be the best way to 
change the emotion. Problem solving is the first step in changing difficult situations. 
The steps of problem solving are listed on this handout. To record your practice of this skill, use Emotion Regulation Worksheet 8: Problem Solving to Change Emo -
tions.  Filling out this worksheet can be helpful in figuring out the problem and how 
to solve it, but actually solving the problem (i.e., taking Steps 6 and 7 on the work -
sheet) is most important to changing emotions. Rate the intensity of the emotion (0–100) both before and after implementing a solution.
••Emotion Regulation Handout 13: Reviewing Opposite Action and Problem 
Solving.  It’s important to know not only when to use opposite action or problem 
solving but also to know how these two skills differ in actual practice. In its first 
column, Handout 13 summarizes “justifying events” (i.e., situations that fit the 
facts) for each basic emotion. The second column lists examples of opposite actions. This skill is used for unjustified emotions or justified emotions when acting on that emotion would be ineffective. The third column lists examples of acting on the 
urge of a justified emotion, such as through problem solving or avoidance. Notice 
that the justifying events on Handout 13 are the same as the prompting events in Emotion Regulation Handout 6: Ways to Describe Emotions. Both justifying events 
and opposite actions on Handout 13 are shorthand versions of Emotion Regulation 
Handout 11: Figuring Out Opposite Actions.