Emotion Regulation Ride the Wave DBT Worksheet

Our emotions can be compared to waves, which come in highs and lows. Just like a surfer who learns to balance on a wave, we must do the same to manage our emotions. Instead of putting up a fight or looking for ways to escape the emotions our best bet is to get through the highs to return to a calm state.

The following steps can help you ‘ride the wave’ of any emotion:

Be aware of and notice your emotional state. Be mindful of how you are feeling at the time.
Identify the emotions you are feeling at the moment. Think of how you would describe it in the best way.
Tell yourself the emotion you are feeling is a normal human reaction. Simply acknowledge and accept its presence without any judgment on your part.
Now take a closer look at your physical and mental state. Be mindful of the thoughts in your head and the physical sensations in your body.
Use grounding techniques for mindfulness exercises to allow you to accept your current emotional state as is. Allow it to affect you in the moment as is. Do not try to fight it. Breathe through this process of acceptance. Tell yourself to gently let go of the emotion without harsh criticism for yourself or your situation. Keep repeating till you have returned to a calmer state and your thoughts are no longer clouded by the intense emotion that has come to pass.

Based on the steps mentioned above, summarize how you would “ride the wave” of emotions:

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Reference

Anderson, K. (2018). Riding the Wave of Emotions. Retrieved from: https://www.mindsoother.com/blog/riding-the-wave-of-emotions, on December 25, 2023.