DBT Exercise
Emotions and behaviours go hand in hand. If you feel angry, you might raise your voice or argue. If you feel sad, you might withdraw from your friends. Actions and emotions are closely related.
What many people don't know is that the connection goes both ways. Just as emotions lead to behaviours, behaviours lead to emotions.
This means doing the opposite action can change how you feel.
|
Emotion |
Action |
Opposite Action |
|
Anger |
Fight, yell, argue |
Talk quietly and behave politely |
|
Sadness |
Withdraw from friends |
Call or visit a friend |
|
Anxiety |
Dwell on the anxiety-producing event |
Do something unrelated that occupies your thoughts |
Pay Attention to Positive Events
Most people who hear 10 compliments and 1 negative criticism will dwell on the negative criticism.
Choose an activity that's generally enjoyable and make a point to focus on the positive. What are some positive things we could do in our day (VACI List pg. 62)?
Create a list below or print out the VACI list.
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