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CRAFT Connect EDUCATION GROUP: DBT GOES TO THE MOVIES 1
12. Emotion Regulation – ABC, PLEASE skills session
Overture: James Horner - The Ludlows (piano solo - short version)
https://www.youtube.com/watch?v=rmIdGiD1zFo
MINDFULNESS “PRACTICING LOVING KINDNESS” EXERCISE
Step 1: Choose a person to send loving kindness toward. Do not select a person you do not
want to relate to with kindness and compassion. Start with yourself, or, if this is too difficult,
with a person you already love.
Step 2: Sitting, standing, or lying down, begin by breathing slowly and deeply. Opening the
palms of your hands, Willing Hands, gently bring the person to mind.
Step 3: Radiate loving kindness by reciting a set of warm wishes, such as “May I be happy,”
“May I be at peace,” “May I be healthy,” “May I be safe,” or another set of positive wishes of
your own. Repeat the script slowly, and focus on the meaning of each word as you say it in your
mind. (If you have distracting thoughts, just notice them as they come and go and gently bring
your mind back to your script.)
Step 4: Continue until you feel yourself immersed in loving kindness.
Step 5: Gradually work yourself up through loved ones, friends, those you are angry with,
difficult people, enemies, and finally all beings. For example, use a script such as “May John be
happy,” “May John be at peace,” and so on (or “John, may you be happy,” “May you be at
peace,” and so on), as you concentrate on radiating loving kindness to John.
Step 6: Practice each day, starting with yourself and then moving to others.
Discuss: What was your experience like? What did you notice?
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Think: Review your commitments from the “Interpersonal Effectiveness, DEAR MAN” session:
• Practice the DEAR MAN Skill, see accompanying worksheet
• Share what I learned with my family, friends and community.
Discuss: Did you run into any obstacles completing these assignments? What experience did
you have practicing DBT principles and skills?
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______________________________________________________________________________
Watch: “Favorite Pixar's Up scene ever - Ellie and Carl's relationship through time” video
https://www.youtube.com/watch?v=F2bk_9T482g&list=PLvpkbo8ssyrj-
Rowhwpoyghsg1Z0DukJC&index=4
1.If you could weigh your life on a scale would there be more “negatives” than “positives”?
DBT’s ABC skills helps us tip our scale toward a meaningful and rewarding life where we are less
sensitive and vulnerable to painful emotions. All of us have times when we are more vulnerable
than at other times. Some people lead lives that make them vulnerable to painful emotions
CRAFT Connect EDUCATION GROUP: DBT GOES TO THE MOVIES 2
12. Emotion Regulation – ABC, PLEASE skills session
almost all the time. We can actively increase the positives side of the scale by accumulating
positive experiences and building mastery, while, reducing our vulnerabilities to Emotion Mind.
2.When we are depressed our natural urge may be like Ellie’s, to sit and do nothing. The “A”
portion of ABC stands for Accumulate Positives (short and long term). This skill encourages you
to get up and do “pleasant” things when you’re not in the mood to do pleasant things. The
positive impact of scheduling pleasant activities and getting active has been shown to help
reduce depression regardless of whether they do anything else. In addition, increasing pleasant
activities can also help reduce your emotional vulnerability. Going through the motions of a
pleasant activity isn’t enough. You have to be present and pay attention, be Mindful, or you can
miss out on the benefits.
3.Think about a “good” week when you’ve had more pleasant, enjoyable things happen and
then a little thing went wrong. Compare that to a “tough” week when you were really down
and stressed and one more little thing went wrong. How do you react to that one little thing
that went wrong on a good week versus on a tough week?
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4. By the time family members and other Concerned Significant Others (CSOs) find DBT there
have usually been stressors, conflicts and difficult times that tip our life scale towards the
negative. Sometimes we stop making time for the positive interactions that we can have with
family members and CSOs. The “Shared Pleasant Activities Handout” is a listing of activities you
can do together. Accumulating short-term pleasant activities together helps keep us close and
can become a buffer for negative interactions that can be part of any relationship.
Watch: “TC Bank- Dream Rangers” video
https://www.youtube.com/watch?v=vksdBSVAM6g&list=PLvpkbo8ssyrjPJQY3sVU6EKy1tfmcV8
T3&index=11 “What do people live for?”
5. Wanting positive events and emotions to occur in our life is a long-term goal shared by
people all around the world. It’s hard to choose meaningful goals if you aren’t sure what you
value most. Values are your heart’s deepest desires for how you want to behave as a human
being. Values are not about what you want to get or achieve; they are about how you want to
behave or act on an ongoing basis; how you want to treat yourself, others, the world around
you.
6. There are literally hundreds of different values. The “My Values Worksheet” lists what many
people have identified as what is most important in their life. Probably, not all of them will be
relevant to you. Keep in mind there are no such things as ‘right’ or ‘wrong’ values. It’s a bit like
our taste in pizzas. If you prefer ham and pineapple but I prefer salami and olives, that doesn’t
mean that my taste in pizzas is right and yours is wrong. It just means we have different tastes.
And similarly, we may have different values.
CRAFT Connect EDUCATION GROUP: DBT GOES TO THE MOVIES 3
12. Emotion Regulation – ABC, PLEASE skills session
MY VALUES ACTIVITY (Complete in-between session)
Step 1: List five of your top values here (from the worksheet):
1.____________________________________________________________________________
2.____________________________________________________________________________
3.____________________________________________________________________________
4.____________________________________________________________________________
5.____________________________________________________________________________
Step 2: The “Problem Solving Worksheet” can help you take small steps that will lead to you live
your values over the long term. Even if it isn’t fun or immediately satisfying taking steps toward
living your values can have a direct and rapid impact on our mood. Identify one thing what you
want to be different in your life.
______________________________________________________________________________
______________________________________________________________________________
7. The “B” portion of ABC stands for building mastery, which means increasing how effective
and in control of your life you feel. When you accomplish something small on your “to do” list
that’s been nagging at you, that’s building mastery. When you take the time to accomplish even
little things, it can make you feel more in control. It can also help you “avoid avoiding”.
Examples of building mastery include:
• Rebuilding relationships with someone with whom you had a falling out,
• Going to a place (work, school, community) where I feel productive and am contributing to
others, and
• Getting better at a skill that is challenging.
Watch: Freedom Writers (4/9) Movie CLIP - I Am Home (2007) HD
https://www.youtube.com/watch?v=9f8liieRepk&list=PLvpkbo8ssyrgSXjjkiCYQFDmPRyrutYT8&i
ndex=5
HOW TO COPE AHEAD ACTIVITY
The “C” portion of ABC refers to coping ahead with potentially upsetting situations. Use the
following four steps to visualize the situation and decide which DBT skills you will use to help
you cope effectively. (If you get stuck, see the example statements.)
Step 1: Describe an upcoming situation that is likely to create negative emotions. Be specific in
describing the situation. Name the emotions most likely to interfere with using your skills.
Example: I am anxious about making a presentation at school or work with some people in the
group whom I don’t feel comfortable with.
______________________________________________________________________________
______________________________________________________________________________
CRAFT Connect EDUCATION GROUP: DBT GOES TO THE MOVIES 4
12. Emotion Regulation – ABC, PLEASE skills session
Step 2: Decide which DBT skills you want to use in the situation. Skills we have studied during
this group are listed at the end of this activity. Be specific and write out your plan. Example: I
will first take some deep breaths, notice how I am feeling, try to be non-judgmental, and get
myself into Wise Mind. Next, I will use the Accumulate Positive skill realizing that there are
people in the group I do feel comfortable with.
______________________________________________________________________________
______________________________________________________________________________
Step 3: Imagine the situation in your mind as vividly as possible. Imagine yourself in the
situation now, not watching the situation. Example: Picture myself standing in front of the
group. Imagine feeling anxious, getting into Wise Mind, and then proceeding with the
presentation.
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_____________________________________________________________________________
Step 4. Rehearse in your mind exactly what you could do to cope effectively. Rehearse your
actions, thoughts, what you will say, and how to say it. Practice this scene in your mind. You can
even anticipate problems that might come up with your plan and troubleshoot them—that is,
decide what you might do then! Example: I will make eye contact with people I feel comfortable
with; then I will use humor to break the ice; then, I will mindfully listen to whatever feedback I
receive.
______________________________________________________________________________
_____________________________________________________________________________
DBT skills we have studied during this group include:
• Acceptance and Change
• Core Mindfulness: Wise Mind, What, How
• Distress Tolerance, Crisis Survival: STOP, TIPP
• Emotion Regulation: Opposite Action, The Wave
• Interpersonal Effectiveness: FAST, GIVE
• Chain Analysis
• Distress Tolerance, Reality Acceptance: Radical Acceptance, Turning the Mind, Willingness,
Half-Smiling
• Interpersonal Effectiveness: DEAR MAN
• Emotion Regulation – ABC, PLEASE
Discuss: Share you what you learned from this activity.
______________________________________________________________________________
______________________________________________________________________________
Watch: “Rocky "morning" training” video (till 01:50),
https://www.youtube.com/watch?v=pqXLwNhw2pI; and “Rocky (8/10) Movie CLIP - Training
Montage (1976) HD” video
(till 01:00)
https://www.youtube.com/watch?v=_YYmfM2TfUA
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