Every day, we encounter a variety of emotions; we can respond to these feelings in many different ways. When most people experience a negative emotion like sadness or anger, we tend to either push the feeling away or react to it quickly.
However, there is a different way of handling difficult emotions— a DBT or Dialectical Behavior Therapy technique that can make our negative emotions more manageable. It’s called “Riding the Wave.”
“Riding the Wave” encourages us to experience our emotions like waves in the ocean. We float with less intense feelings or ride the waves of stronger emotions. This skill is like riding a surfboard during the emotions - knowing that it will last only a little while and then will subtly subside. Here are a few tips to help you practice “Riding the Wave”:

  1. What Is Dialectical Behavior Therapy
  2. Dialectical Behavioral Therapy For Children
  3. Dialectical Behavioral Therapy Near Me
  4. Dialectical Behavioral Therapy Certification
  5. What Is An Emotion Dialectical Behavioral Training Reliaslearning

When most people experience a negative emotion like sadness or anger, we tend to either push the feeling away or react to it quickly. However, there is a different way of handling difficult emotions— a DBT or Dialectical Behavior Therapy technique that can make our negative emotions more manageable. It’s called “Riding the Wave.”. Emotion Regulation: how to decrease vulnerability to painful emotions and change emotions that you want to change There is increasing evidence that DBT skills training alone is a promising intervention for a wide variety of both clinical and nonclinical populations and across settings.

Dialectical behavior therapy for posttraumatic stress disorder (DBT-PTSD) is a trauma-focused therapy shown to reduce core PTSD symptoms, such as intrusions, hyperarousal, and avoidance. EMP provides specialized training in Contextual Behavior Approaches and Dialectical Behavior Therapy (DBT) in particular. Training opportunities include externships and field placements for psychology and social work graduate students. Click here to learn about training opportunities and view a listing of past trainees.

  1. Be aware of the emotion
    In a non-judgmental and mindful manner, recognize the feeling that you are experiencing. Name the feeling and think of it as part of you, but not all of you.
  2. Experience it
    Experience your feeling like a wave moving like the ocean. You can’t stop a strong wave from coming towards you. Try not to push the feeling away or take hold of it. Don’t try to control it too strongly or make the feeling bigger than it is either. Instead, ride out the wave of emotion in an appropriate manner.
  3. Remember, this feeling is only one part of you
    This emotion should not force you to react in any certain way, especially in a way that is harmful to you. Recall moments when you experienced more positive emotions to remind yourself that they will return soon enough. Like a wave in the ocean, this feeling will take its course.
  4. Accept and tolerate your emotion
    Try not to assign positive or negative thoughts to this feeling. Fully accept that this feeling is part of you right now, but it is only temporary. Try pretending that your feeling is a “guest” in your home, who you can tolerate “hosting” for the time being.

Remember to think of your emotions like the ocean. Feelings come in waves; some waves may be stronger than others, but they all will pass.
Next time, instead of putting your feeling aside or trying to control the emotion quickly, try riding the wave. Recognize what you feel, let yourself experience it, know that it is only temporary, and accept that the feeling is part of you in the moment. “Riding the Wave” will help you feel more comfortable managing difficult emotions.
(Source: “RIDING THE WAVE”-A Dialectical Behaviour Therapy Metaphor For Mastering Emotions by Ben Caunt)

General Handouts - Orientation Handouts

General Handout 1: Goals of skills training

General Handout 1a: options for solving any problem

General Handout 2: overview - introduction to skills training

General Handout 3: guidelines for skills training

General Handout 4: skills training assumptions

General Handout 5: biosocial theory

Handout for Analyzing Behavior

General Handout 6: overview - analyzing behavior

General Handout 7: chain analysis

Dialectical

General Handout 7a: chain analysis, step by step

General Handout 8: missing links analysis

Handouts for Goals and Definitions

Mindfulness Handout 1:Goals of mindfulness practice

Mindfulness Handout 1a: Mindfulness definitions

Handouts for Core Mindfulness Skills

Mindfulness Handout 2: Overview Core Mindfulness skills

Mindfulness Handout 3: Wise mind: States of mind

Mindfulness Handout 3a: Ideas for practicing wise mind

Mindfulness Handout 4: Taking hold of your mind 'What' skills

Mindfulness Handout 4a: Ideas for practicing observing

Mindfulness Handout 4b: Ideas for practicing describing

Mindfulness Handout 4c: Ideas for practicing participating

Mindfulness Handout 5: Taking hold of your mind 'How' skills

Mindfulness Handout 5a:Ideas for practicing nonjudgmentalness

Mindfulness Handout 5b: Ideas for practicing one-mindfulness

Mindfulness Handout 5c: Ideas for practicing effectiveness

Handouts for Other Perspectives on mindfulness Skills

Mindfulness Handout 6: overview other perspectives on mindfulness

Mindfulness Handout 7: goals of mindfulness practice a spiritual perspective

Mindfulness Handout 7a: wise mind from a spiritual perspective

Mindfulness Handout 8: practicing loving kindness to increase love and compassion

Mindfulness Handout 9: skillful means balancing doing mind and being mind

Mindfulness Handout 9a: ideas for practicing balancing doing mind and being mind

Mindfulness Handout 10: walking the middle path finding the synthesis between opposites

Handouts for Goals and Factors that Interfere

Interpersonal effectiveness handout 1: goals of interpersonal effectiveness

Interpersonal effectiveness handout 2: factors in the way of interpersonal effectiveness

Interpersonal Effectiveness Handout 2a: myths in the way of interpersonal effectiveness

Handouts for Obtaining Objectives Skillfully

Interpersonal effectiveness handout 3: overview obtaining objectives skillfully

Interpersonal effectiveness handout 4: clarifying goals in interpersonal situations

Install kik messenger. Interpersonal effectiveness handout 5: guidelines for objectives effectiveness getting what you want DEAR MAN

Interpersonal effectiveness handout 5a: applying DEAR MAN skills to a difficult current interaction

Interpersonal effectiveness handout 6: guidelines for relationship effectiveness keeping the relationship GIVE

Interpersonal effectiveness handout 6a: expanding the V in GIVE level of validation

Interpersonal effectiveness handout 7: guidelines for self-respect effectiveness keeping respect for yourself FAST

Interpersonal effectiveness handout 8: evaluating options for whether or how intensely to ask for something or say NO

Interpersonal effectiveness handout 9: troubleshooting when what you are doing isnt working

Handouts for Building Relationships and Ending Distructive Ones

Interpersonal effectiveness handout 10: overview building relationships and ending destructive ones

Interpersonal effectiveness handout 11: finding and getting people to like you

Interpersonal effectiveness handout 11a: identifying skills to find people and get them to like you

Interpersonal effectiveness handout 12: mindfulness of others

Interpersonal effectiveness handout 12a: identifying mindfulness of others

Interpersonal effectiveness handout 13: ending relationships

Interpersonal effectiveness handout 13a: identifying how to end relationships

Handouts for Walking the Middle Path

Interpersonal effectiveness handout 14: overview walking the middle path

Interpersonal effectiveness handout 15: dialectics

Interpersonal effectiveness handout 16: how to think and act dialectically

Interpersonal effectiveness handout 16a: examples of opposite sides that can both be true

Interpersonal effectiveness handout 16b: important opposites to balance

Interpersonal effectiveness handout 16c: identifying dialectics

Interpersonal effectiveness handout 17: validation

Interpersonal effectiveness handout 18: a How To guide to validation

Interpersonal effectiveness handout 18a: identifying validation

Interpersonal effectiveness handout 19: recovering from invalidation

Interpersonal effectiveness handout 19a: identifying self-validation

Interpersonal effectiveness handout 20: strategies for increasing the probability of behaviors you want

Interpersonal effectiveness handout 21: strategies for decreasing or stopping unwanted behaviors

Interpersonal effectiveness handout 22: Tips for using behavior change strategies effectively

Interpersonal effectiveness handout 22a: identifying effective behavior change strategies

Emotion Regulation Handouts

Emotion Regulation Handout 1: goals of emotion regulation

Handouts for Understanding and Naming Emotions

Emotion regulation handout 2: overview understanding and naming emotions

Emotion regulation handout 3: what emotions do for you

Emotion regulation handout 4: what makes it hard to regulate your emotions

Emotion regulation handout 4a: myths about emotions

Emotion regulation handout 5: model for describing emotions

Emotion regulation handout 6: ways to describe emotions

Handouts for Changing Emotional Responses

Emotion regulation handout 7: overview changing emotional responses

Emotion regulation handout 8: check the facts

Emotion regulation handout 8a: examples of emotions that fit the facts

Emotion regulation handout 9: opposite action and problem solving deciding which to use

Emotion regulation handout 10: opposite action

Emotion regulation handout 11: figuring out opposite actions

Emotion regulation handout 12: problem solving

Emotion regulation handout 13: reviewing opposite action and problem solving

Handout for Reducing Vulnerability to Emotion Mind

Emotion regulation handout 14: overview reducing vulnerability to emotion mind - building a life worth living

Emotion regulation handout 15: accumulating positive emotions - shoft term

What Is Dialectical Behavior Therapy

Emotion regulation handout 16: pleasant events list

Emotion regulation handout 17: accumulating positive emotions - long term

Emotion regulation handout 18: values and priorities list

Emotion regulation handout 19: build mastery and cope ahead

Emotion regulation handout 20: taking care of your mind by taking care of your body

Emotion regulation handout 20a: nightmare protocol - step by step

Emotion regulation handout 20b: sleep hygiene protocol

Handouts for Managing Really Difficult Emotions

Emotion regulation handout 21: overview managing really difficult emotions

Emotion regulation handout 22: mindfulness of current emotions letting go of emotional suffering

Emotion regulation handout 23: managing extreme emotions

Emotion regulation handout 24: troubleshooting emotion regulation skills - when what you are doing isnt working

Emotion regulation handout 25: review of skills for emotion regulation

Distress Tolerance Handouts

Distress Tolerance Handout 1: goals of distress tolerance

Handouts for Crisis Survival Skills

Distress Tolerance Handout 2: overview crisis survival skills

Distress Tolerance Handout 3: when to use crisis survival skills

Dialectical Behavioral Therapy For Children

Distress Tolerance Handout 4: STOP skill

Dialectical Behavioral Therapy Near Me

Distress Tolerance Handout 5: pros and cons

Distress Tolerance Handout 6: TIP skills - changing your body chemistry

Distress Tolerance Handout 6a: using cold water step by step

Distress Tolerance Handout 6b: paired muscle relaxation step by step

Distress Tolerance Handout 6c:effective rethinking and paired relaxation step by step

Distress Tolerance Handout 7: distracting

Distress Tolerance Handout 8: self soothing

Distress Tolerance Handout 8a: body scan meditation step by step

Distress Tolerance Handout 9: improving the moment

Distress Tolerance Handout 9a: sensory awareness step by step

Handouts for Reality Acceptance Skills

Distress Tolerance Handout 10: overview reality acceptance skills

Distress Tolerance Handout 11: radical acceptance

Distress Tolerance Handout 11a: radical acceptance factors that interfere

Distress Tolerance Handout 11b: practicing radical acceptance step by step

Distress Tolerance Handout 12: turning the mind

Distress Tolerance Handout 13: willingness

Distress Tolerance Handout 14: half-smiling and willing hands

Distress Tolerance Handout 14a: practicing half-smiling and willing hands

Distress Tolerance Handout 15: mindfulness of current thoughts

Distress Tolerance Handout 15a: practicing mindfulness of thoughts

Handouts for Skills When the Crisis is Addiction

Distress Tolerance Handout 16: overview when the crisis is addiction

Distress Tolerance Handout 16a: common addictions

Distress Tolerance Handout 17: dialectical abstinence

Distress Tolerance Handout 17a: planning for dialectical abstinence

Distress Tolerance Handout 18: clear mind

Distress Tolerance Handout 18a: behavior patterns characteristic of addict mind and of clean mind

Dialectical Behavioral Therapy Certification

Distress Tolerance Handout 19: community reinforcement

Distress Tolerance Handout 20: burning bridges and building new ones

What Is An Emotion Dialectical Behavioral Training Reliaslearning

Distress Tolerance Handout 21: alternate rebellion and adaptive denial

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