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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 7   (Emotion Regulation Handouts 10, 11)
opposite a ction to c hange emotions
Due Date:       Name:                   Week Starting:  
Select a current or recent emotional reaction that you find painful or want to change. Figure out 
if the emotion fits the facts. If it does not, then notice your action urges; figure out what would be opposite actions; and then do the opposite actions. Remember to practice opposite action all the 
way. Describe what happened.
emoTion n ame:               i nTenSiTy (0–100) Before:      after:   
promp TinG evenT  for my emotion (who, what, when, where): What prompted the emotion.
 
 
iS my emo Tion (or its intensity or duration) juST ifieD? Does it fit the facts? i s it 
effective?
List the facts that justify the emotion and those that do not. Check the answer that is mostly 
correct.
justified
                       
                     not justified
                                           
juST ifieD: Go to problem solving  
(Emotion Regulation Worksheet 8)noT juST ifieD: continue
acTion ur GeS: What do I feel like doing or saying?