The Dialectical Behavior Therapy Skills Workbook for Anxiety

176 The Dialectical Behavior Therapy Skills Workbook

Best Ideas: evaluatIon step

Sam evaluated the different ideas he’d come up with, and decided to try the following:

1. I’ll distract myself with music or get involved in my photography.

2. I’ll run things past Millie before getting on anyone’s case; and I’ll give thought-out,

written feedback if I decide to say anything critical.

coMMItMent to IMpleMentatIon

Finally, Sam decided to follow his plan with his mother-in-law for the rest of his visit,
particularly whenever he was alone with her and she said something annoying.
Notice that Sam developed specific alternative behaviors to replace key actions that happened
before he got angry, and he identified a situation where he was committed to using his new plan.
The most important thing about problem solving is to know exactly what you’re going to do
differently—and when and where you’ll do it. The more concrete and specific you are, the better.
Now, using your own example from your Behavioral Analysis Worksheet, work through the same
steps, writing your ideas on a blank piece of paper, so that you can create a plan you can commit
to following.

WEEKLY REGuLATOR

Emotion regulation is best achieved when you employ your new skills on a regular basis. The
Weekly Regulator Logsheet is essentially a reminder system to help you do that. Here are the skills
you’ll focus on:

 Managing physical vulnerability

 Managing cognitive vulnerability

 Noticing and remembering positive events

 Watching and accepting emotions

 Opposite action

 Problem solving

The Weekly Regulator Logsheet should be filled out every Sunday night. Make plenty of
photocopies, and review the skills you’ve utilized during the past seven days. Checkmark the
appropriate boxes to indicate when you used your skills.