This is courtesy of DBT and Marsha Linehan
If you find you have issue when trying to regulate your emotions and trying to problem-solve, there could be a number of factors that can impede effective resolution.
The following checklist allows you to check-in with yourself and see if there are other issues going on that can take away from effectively managing your emotions or when trying to problem solve.
Once you have a better awareness of where you are and what is going on, you can take the steps to take care of yourself as well as regulating emotions or problem-solving.
- Check your biological sensitivity.
– Am I biologically more vulnerable?
– Do I have untreated physical illness or distress?
– Am I out of balance on eating, sleep, exercise?
– Have I taken my medications as prescribed?
Work on taking care of yourself; treating illness; taking prescribed medications; getting proper sleep; getting proper nutrition.
- Check your skills.
– Review what you have tried.
– Did you try a skill likely to be effective?
Work on your skills; review other skills that may be effective.
- Check for reinforcers
– Do my emotions…
– Communicate an important message to me?
– Motivate me to do things?
– Validate my beliefs or identity?
- Check your mood.
– Am I putting in the time and effort to solving my problem?
- Check for emotional overload.
– Am I too upset to use complicated skills?
- Check for emotion myths getting in the way.
– Judgmental myths about emotions. – Beliefs that emotions and identity are the same.