The document outlines an 'emotional first aid kit' based on dialectical behavior therapy (DBT) principles, emphasizing the importance of mindfulness and cognitive behavior therapy (CBT) in managing emotions. It provides steps to understand, accept, and change one's emotions, including recognizing emotional triggers and actions that contradict urges. Additionally, it advises coping strategies for unavoidable emotions and reinforces that feelings should be acknowledged but not necessarily taken as facts.

1. Emotional
First Aid Kit:
Applying Principles of
Dialectical Behavior Therapy (DBT)
Linda Flores
Career Coach | Launched by Linda
2018

2. Disclaimer
This is meant to treat everyday flux of
emotions. If you have chronic distress that
interferes with daily tasks, please seek
professional counseling.
Linda Flores 2018

3. What is DBT?
Mindfulness: the practice of being fully aware
and present in this one moment without
judgment.
● Meditation
Cognitive Behavior Therapy (CBT): a
structured, present-oriented psychotherapy
method directed toward teaching clients skills
to change dysfunctional thinking and behavior.
Linda Flores 2018
Marsha Linehan, PhD

4. Myths About Emotions
1. There is a right and wrong way to feel in every
situation
2. Painful emotions are destructive
3. If I feel it, it must be true
4. When an emotion causes a strong urge to do
something, following that urge will diminish the
emotion
Linda Flores 2018

5. Roles of
Emotions
- Motivation to act
- Problem solving
- Communication
- Decision making
- Influence others
- Empathy
- Identification of threats
Linda Flores 2018

6. Linda Flores 2018
Feelings
Physical
Responses
Thoughts
Emotions Actions
Say / Do
Urge

7. Thoughts and
feelings are NOT
facts.
The more you
resist it, the
stronger it gets.
Linda Flores 2018
How Emotions Work
Situation
Interpretation
Emotion
Urge
Action

8. Physical
Responses
- Tight chest
- Headaches
- Sweaty palms
- Racing heart
- Fatigue
- Short breath
- Tense muscles
- Upset stomach
- Shakiness
- Lump in throat
Linda Flores 2018

9. Linda Flores 2017
NAME YOUR
EMOTION
Building Your
Emotional
First Aid Kit
1
Fear
Anger
Sadness
Disgust
Shame
Guilt
Love
Joy
Linda Flores 2018
Jealous Envy

10. Linda Flores 2018
S
T
E
P
#
1
Emotion Prompting Situations
Anger Perception of one’s rights being violated, or something
happening you think shouldn’t happen
Sadness Perception of loss or hurt
Fear Perception of danger or any kind of threat
Guilt Feeling like you violated your own moral
conscience/values/standards
Shame Feeling like you will be negatively judged by others
Envy Feeling like someone has something you really want/need
but don’t or can’t have
Jealousy
Disgust Encountering something that repulses you

11. Building Your
Emotional
First Aid Kit
ACCEPT YOUR
EMOTIONS
This does NOT mean you -
● Like those emotions
● Want them to stay
● Will stop trying to
improve the situation2
Linda Flores 2018

12. Pain
(unavoidable)
Suffering
(optional)
Not accepting/resisting pain
more pain
Linda Flores 2017
S
T
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P
#
2
Linda Flores 2018

13. Building Your
Emotional
First Aid Kit
a. Change emotions
by changing
PHYSICAL
RESPONSES
b. Change emotions
by changing
THOUGHTS
c. Change emotions
by changing
ACTIONS
CHANGE YOUR
EMOTIONS
3
Linda Flores 2018

14. a. Change emotions by changing
PHYSICAL RESPONSES
HEALTH
Diet | Exercise | Sleep | Medical
BREATH
Slow down to deepen
MUSCLES
Body scan to loosen and relax
Linda Flores 2018
S
T
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P
#
3
Change Your Emotions

15. b. Change emotions by changing
THOUGHTS
Check the facts & find disputing evidence
against:
- Exaggerated irrational thinking patterns
- Problematic core beliefs
Linda Flores 2018
S
T
E
P
#
3
Change Your Emotions

16. Irrational thinking
patterns
- Black and white thinking
- Jumping to conclusions
- Catastrophizing
- Overgeneralizing
- Unrealistic expectations
- Discounting the positive
- Believing emotions are facts
- Personalization
Problematic core
beliefs
I am...
- Worthless
- Unlovable
- Useless
- Helpless
- Superior
- Inferior
- Lazy
- Dumb
Linda Flores 2017
S
T
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P
#
3
Linda Flores 2018

17. c. Change emotions by changing
ACTIONS
Do the opposite of your natural urge 100%
Linda Flores 2018
S
T
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#
3
Change Your Emotions

18. Linda Flores 2018
S
T
E
P
#
3
Emotion Urge Opposite Action
Anger To attack
verbally/physically
To pull back & act civilly
Sadness To isolate from people To approach people for support
Fear To escape and avoid
situations
To remain in & return to
situations
Guilt/
Shame
To hide from others To approach others and
continue the activity if it is not
hurtful [or sinful]
Envy/
Jealousy
To get more or take away
from others
To appreciate what we have and
give to others
Disgust To pull away from
something
To move towards something

19. Building Your
Emotional
First Aid Kit
COPE WHEN YOU
CANNOT CHANGE
YOUR EMOTIONS
a. Get through the moment
without making things worse
i. Distraction (temporary)
ii. Inaction
iii. Visualization
b. Sit with the emotion
i. All feelings are temporary
ii. You are not your
emotions
iii. Prove to yourself you can
survive it
iv. No need to worry about
confronting it when you
already have
4
Linda Flores 2018

20. Emotional First Aid Kit Summary
1. Name the emotion(s)
2. Accept emotion(s)
3. Change emotions
a. Change emotions by changing PHYSICAL RESPONSES
b. Change emotions by changing THOUGHTS
c. Change emotions by changing ACTIONS
4. Cope when you cannot change your emotion(s)
a. Get through the emotion without making it worse
b. Sit with the emotion
Linda Flores 2018

21. Sources
Linda Flores 2018
Contact email: Linda_Flores@byu.edu