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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 re Gulation WorksHeet 1   (Emotion Regulation Handout 1)
pros and c ons of c hanging e motions
Due Date:       Name:                   Week Starting:  
emoTion n ame:               i nTenSiTy (0–100) Before:      after:   
Fill this worksheet out when you are experiencing difficulties with:
••Trying to decide whether to work on changing ineffective emotions.
••Feeling willful/saying no to letting go of emotion mind.
••Deciding whether to work on reducing your emotional reactions to specific events.
••Feeling threatened whenever you think of letting go of emotions.
••Not in the mood for being effective.
When filling out this worksheet, think about these questions:
••Is living in emotion mind in your best interest (i.e., effective) or not in your best interest (i.e., 
ineffective)?
••Will refusing to regulate your own emotions create a new problem for you?
••Is reducing immediate high emotions likely to increase your freedom or decrease it?
••Is being attached to your emotions about a situation useful or not?
••Is working to reduce your emotion really too much work?
Make a list of the pros and cons of changing the emotion you are having difficulty with.
Make another list of the pros and cons of not changing  your emotion.prosStay in emotion mind, acting emotionally