Watch Your Emotions

People often try to avoid their emotions because they find them too painful. When you haven’t learned how to regulate your emotions you are in a lot of pain, and you don’t have the skills to manage and tolerate your emotions. You can use the acronym WATCH to help summarize the skills that will help them reduce their avoidance of emotions and improve their ability to manage emotions:

Watch: Watch your emotions. Mentally note your experience of an emotion, acknowledging how it feels physically, the thoughts, memories, or images that accompany it, and so on.

Avoid acting: Don’t act immediately. Remember that it’s just an emotion, not a fact, and that you don’t necessarily need to do anything about it.

Think: Think of your emotion as a wave. Remember that it will recede naturally if you don’t try to push it away.

Choose: Choose to let yourself experience the emotion. Remind yourself that not avoiding the emotion is in your best interests and will help you work toward your long-term goals.

Helpers: Remember that emotions are helpers. They all serve a purpose and arise to tell you something important. Let them do their job!

Sources: DBT Made Simple

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