Managing Extreme Emotions - A DBT Skill

When managing extreme emotions, it’s essential to have the right tools at your disposal, especially when you’re at a point where it feels like your skills are breaking down. A key component of the “Managing Extreme Emotions DBT Skill” is using mindfulness to first recognize that you are in an emotional mind state. In this state, it’s hard to focus on anything but the intense feeling itself. You may feel overwhelmed, and problem-solving or using more complex skills may not be possible.

Start by identifying the skills you need. Ask yourself, “What is my ability to handle this emotion right now?” A helpful way to gauge this is by using a SUDs score, which stands for Standard Unit of Distress. The SUDs score, ranging from 0-100, helps you assess how well you’re tolerating the emotion. For example, 0 would mean no distress at all, while 100 would be the most distressing feeling you can imagine.

If your SUDs score is high, it likely means you’re at a crisis point, and you’ll want to rely on crisis survival strategies. These could include TIPP, Distract, Self-Soothe, or Improve the Moment. If your SUDs score is lower, it may be a good opportunity to practice mindfulness of your current emotions. Ultimately, we aim to use mindfulness as frequently as possible to manage and reduce emotional intensity over time.

Learning to recognize and apply the “Managing Extreme Emotions DBT Skill” not only helps you reduce emotional overwhelm but also empowers you to strengthen your overall emotional regulation.