James Fitzgerald Therapy PLLC

Emotion Regulation: Identifying Emotion Myths & Beliefs

In Dialectical Behavior Therapy (DBT), emotion regulation skills are essential for managing intense emotions and improving overall well-being. One of the fundamental exercises in this module is Worksheet 3, titled “Myths about Emotions.” This worksheet is designed to help you identify and challenge common misconceptions about emotions that may be interfering with your ability to regulate them effectively. Many people hold beliefs about emotions that are unhelpful or even harmful, such as thinking that emotions are a sign of weakness, that some emotions are bad and should be avoided, or that once you feel an emotion, you must act on it. These myths can lead to emotional suppression, impulsive reactions, or difficulty in accepting and understanding emotions. By working through this exercise, you can begin to shift these unhelpful beliefs, replacing them with a more balanced and accepting view of your emotional experiences.

To complete Worksheet 3, you will first review a list of common myths about emotions. As you go through the list, you are encouraged to reflect on which of these myths you personally believe or have believed in the past. Next, you will identify the ways in which these beliefs have influenced your emotions, thoughts, and behaviors. The worksheet also asks you to challenge these myths by considering evidence against them, helping you develop a more flexible and accurate perspective on emotions. Finally, you will be guided to create new, more helpful statements that replace the myths, reinforcing healthier emotional attitudes.

Using this worksheet in DBT skills training involves incorporating it into structured sessions focused on emotion regulation. You may complete the worksheet individually and then discuss it in a group or one-on-one setting with a therapist. The goal is not just to recognize these myths intellectually but to actively challenge and replace them with more helpful beliefs. It can be helpful to revisit this worksheet regularly as you progress in your DBT practice, as new emotional challenges may bring up old myths. Discussing your responses with a therapist or peers can also provide deeper insight and reinforcement. Over time, by recognizing and dismantling these emotional myths, you can develop a more compassionate and empowered approach to your emotions, allowing you to respond rather than react impulsively.