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Managing Extreme Emotions

The Skills Breakdown Point occurs when your emotional distress is so intense that it is overwhelming. Your mind may stop processing information, and you may be unable to think about anything except for the emotion you are experiencing. In such situations, it is difficult to use complicated skills or to problem solve.

STEP ONE: Observe and describe, using Mindfulness of Current Emotion.

Is your level of distress extreme?

Do you feel out of control?

Can you not focus your attention elsewhere?

Are you unable to process information?

Are you unable to utilize certain skills?

If you answered yes to some of these questions, you may be at your skills breakdown point. If so, follow the steps below. If not, it’s suggested that you use other emotion regulation skills to combat your distress. 

STEP TWO: Bring down emotional arousal by using these crisis survival skills: 

TIP – use Temperature change, Intense exercise, or Progressive muscle relaxation to calm your mind by adjusting your body chemistry.

Distract – engage in an enjoyable activity to take your mind off of whatever is causing the distress.

Self-Soothe – do something that brings you pleasure and comfort. Try to soothe all five senses.

IMPROVE the moment – Use strategies such as Imagery or Relaxation to help carry you through the emotion.

STEP THREE: Go back to step one and observe and describe your emotions once again. Go down the list under step one and decide if you’re still at an unmanageable level of distress. If you are, repeat step two. If not, continue to step four.

STEP FOUR: If you’re still experiencing uncomfortable emotions, but they aren’t too extreme, try other emotion regulation skills at this time. 

NOTE: These skills are not intended to rid yourself of the emotion or to help you ignore a troubling situation. The emotion and situation still exist and need to be addressed. These skills are intended to help painful emotions be more tolerable, and to aid in finding a more balanced state of mind for dealing with the situation.

Sources: (X) paraphrased by Jill and Julia for Borderline Bravery | Image: (x)