REHABILITATION SERVICES PATIENT EDUCATION MANUAL …
REHABILITATION
SERVICES
PATIENT EDUCATION MANUAL
Emotion
Regulation
Skills
UNIVERSITY OF CALIFORNIA SAN FRANCISCO
Langley Porter Psychiatric Hospital & Clinics
THE GOALS OF EMOTION REGULATION
1. UNDERSTANDING YOUR EMOTIONS
The first step in regulating emotions is learning to
identify and label your emotions. Learning the
purpose your emotions serve or the needs they fulfill
is helpful so that you can identify what gets in the way
of reducing painful emotions.
2. REDUCING EMOTIONAL VULNERABILITY
The goal is to reduce emotional vulnerability by
learning to decrease negative emotions and to
increase positive emotions.
3. DECREASING EMOTIONAL SUFFERING
We can learn to let go of painful emotions by being
mindful of them, instead of fighting them or walling
them off. We can also learn to change negative or
painful emotions by acting in a manner opposite to
them.
2
EMOTION REGULATION SKILLS
These skills can help you control your emotions
when under stress. The focus of these skills is to
learn how to cope with emotional pain and to
help increase positive emotional experiences in
your everyday life.
Strategies include:
1. Learning to identify and label your
emotions.
2. Learning to understand the functions these
emotions serve.
3. Learning to reduce painful, negative
emotions and to let go of emotional
suffering.
4. Learning to increase positive emotions.
3
PREVENTION
(Or ¡°How to stay out of Emotion Mind¡±)
1. Take care of your body. See a doctor when
necessary. Take prescribed medications.
2. Don¡¯t eat too much or too little. Stay away
from foods that make you feel overly
emotional (such as foods with lots of sugar
or caffeine).
3. Stay off non-prescribed drugs, including
alcohol.
4. Try to get the amount of sleep that helps you
feel good. Keep to a sleep program if you are
having trouble sleeping.
5. Do some sort of exercise every day; try to
build up to 20 minutes of aerobic exercise.
6. Try to do one thing each day to make
yourself feel competent and in control.
4
WHY LEARN TO OBSERVE AND
DESCRIBE EMOTIONS?
Studies have shown that
people who can identify
their
emotions
move
through depression faster.
By learning to observe
and
describe
your
emotions, you learn both
to be separate from them
and also to accept them so
they don¡¯t distress you so
much.
In order to control your emotions, you must be
able to separate or step back from them so you
can think of using coping strategies. At the same
time, remember to accept them as part of
yourself and not something outside of you.
5
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