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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 22  (Emotion Regulation Worksheet 15)
mindfulness of c urrent e motions:  
letting Go of e motional Suffering
oBS erve y our e moTion
••Step back and just notice your emotion.
••Experience your emotion as a WAVE , coming and going.
••Now imagine surfing the emotion wave.
••Try not to BLOCK  or SUPPRESS  the emotion.
••Don’t try to GET  RID of or PUSH  away the emotion.
••Don’t try to KEEP  the emotion around. 
••Don’t HOLD  ON to it. 
••Don’t AMPLIFY it.
pracTice m inDfulne SS of Bo Dy SenS aTionS
••Notice WHERE  in your body you are feeling emotional sensations.
••Experience the SENSATIONS  as fully as you can.
••Observe how LONG  it takes before the emotion goes down.
remem Ber: y ou are n oT your e moTion
••Do not necessarily ACT  on your emotion.
••Remember times when you have felt DIFFERENT .
prac Tice l ovin G your e moTion
••RESPECT  your emotion.
••Do not JUDGE  your emotion.
••Practice WILLINGNESS .
••Radically ACCEPT  your emotion.