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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 13  (Emotion Regulation Worksheets 6–8) (p. 1 of 3)
reviewing o pposite a ction and p roblem Solving
justifying e ventsact opposite  
to emotion u rge 
(for unjustified e motion)act on emotion u rge,  
problem-Solve, or a void 
(for j ustified emotion)feara. Your life is in danger.
B. Your health is in 
danger.
c. Your well-being is in 
danger.1. Do what you are afraid 
of doing . . . over and 
over.
2. Approach what you are 
afraid of.
3. Do what gives you a 
sense of control and mastery.1. Freeze/run if danger is near.
2. Remove the threatening event.
3. Do what gives you a sense 
of control and mastery of the 
fearful event.
4. Avoid the threatening event.angera. An important goal is 
blocked or a desired 
activity is interrupted or 
prevented.
B. You or someone you 
care about is attacked or hurt (physically or 
emotionally) by others.
c. You or someone 
you care about is insulted, offended, or threatened by others.1. Gently avoid.
2. Take a time out.
3. Do something kind.
4. Imagine understanding: 
Step into the other person’s shoes.