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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 17  (Emotion Regulation Worksheets 9, 11–11b, 13)
accumulating p ositive e motions: l ong Term
Accumulate positive emotions in the long term  
to build a “life worth living.”
That is, make changes in your life so that positive events will occur in the future.
Step 1. a void avoiding.
Start now to do what is needed to build the life you want. If you are not sure about 
what to do, follow the steps below.
Step 2. i dentify values that are important to you.
ASK: What values are really important to me in my life?
Examples:  Be productive; be part of a group; treat others well; be physically fit.
Step 3. i dentify one value to work on now.
ASK: What is really important to me, right now, to work on in my life?
Example:  Be productive.
Step 4. i dentify a few goals related to this value.
ASK: What specific goals can I work on that will make this value part of my life?
Examples:  Get a job where I can do something useful.
   Be more active keeping up with important tasks at home.
   Find a volunteer job that will use skills I already have.
Step 5. c hoose one goal to work on now.
Do pros and cons, if necessary, to select a goal to work on now.