Controlling Emotions: Is it Possible?

a post by S Ashley Carr for the World of Psychology blog



When struggling with anxiety or depression it’s common to feel like you don’t have control over your emotions. Emotions can feel like they come out of nowhere, and they can be confusing if they are stronger than you think they should be in light of the current situation. For example, if you start crying when you see a prescription drug commercial because it felt so moving. Or when you feel enraged just because you partner didn’t do the dishes, but then again they did them last night.

All people have had those moments, where you feel a strong emotion and aren’t sure why. Emotions are the minds automatic response to stimuli.

When you see an abandoned puppy on a commercial your brain is processing those images on a subconscious level and the feeling of sadness may start to emerge whether you want them to or not. Depending on your past experiences with puppies your emotional response may be stronger or weaker. If you volunteer in a dog shelter once a week, your mind may be used to the situation and you may feel less reactive. If you lost a dog recently, you may feel a flood of emotions. All of these emotions are normal, and they are a signal that you are human.

In a popular therapy called dialectical behavior therapy (DBT), the emotional response is labeled the “emotional mind” and the intellectual or thinking response is labeled the “rational mind.” Either one by itself is not sufficient because it doesn’t really give you the full picture. The combination of the emotional and rational minds is what results in the “wise mind” which is a more balanced response.

When we routinely ignore our mind’s emotional responses we are stifling the mind’s natural way of processing these situations and we miss out on the wise mind approach. It’s only when you accept and notice what your emotional mind is telling you that you can you find the balance of the wise mind.

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6 Gifts of Borderline Personality Disorder

a post by Brianna Ricotta for the World of Psychology blog



I was twenty-four-years-old on my way to a residential treatment center in Chicago for an eating disorder when I got what I thought was devastating news that I had borderline personality disorder (BPD). When BPD hit my brain I lashed out inside. “Not another diagnosis,” I screamed while lines of thoughts trailed rapidly through my head. These thoughts came in all shapes and sizes. Some thoughts of abandonment flew by, other thoughts of suicidal ideation zoomed by. My mood was up and down like I was on a roller coaster, and not the kiddy one. I was a lost soul living in a world of self-destructive torment where everything was wrong. I felt lonely. My body, to me, looked like an inflated balloon. And I felt abandoned, even though I had a loving, supportive family, friends, and support team.

Since that fall afternoon walk with my therapist, when we discussed why I had BPD, I started to understand that having BPD was not a bad thing but a gift. It answered so many questions of why my mood and thought processes were the way they were. It has helped make me a stronger person.

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I am not sure that I agree with this writer but hey, I have not been diagnosed with BPD so I have not experienced what she is writing about.

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Use This DBT Skill to Manage Your Emotions and Enhance Your Life

a post by Margarita Tartakovsky for the World of Psychology blog


Our thoughts and emotions generally dictate what we do. Which makes sense since we act based on the information our brains automatically give us. So if we’re anxious about speaking in public, we probably will avoid it. After all, we interpret it as a threat, and our brains—and bodies—don’t like threats. If we’re sad, deeply sad, we might isolate ourselves, for days, because we yearn to be alone. If we’re angry with our spouse, we might yell and say mean things because we can taste the rage.

But there are times, like in the instances above, when acting on our emotions isn’t helpful or is downright destructive. There are also times when our emotions don’t match a situation.

This is when a skill from dialectical behavior therapy (DBT) called “opposite action” is invaluable. It’s a skill that helps us to manage our emotions, enhance our relationships and enhance our lives. It’s a skill that helps us make more healthful decisions.

“Opposite action is essentially doing the opposite of what the emotion is telling you to do,” said Sheri van Dijk, MSW, RSW, who specializes in DBT and has penned several books on the treatment. “We use this skill when we recognize that an emotion is not warranted by the situation, or when the emotion is getting in the way of our ability to act effectively, with the aim of reducing that emotion.”

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Dialectical Behavior Therapy: For More Than Borderline Personality Disorder

a post by Lianna Tsangarides for the World of Psychology blog



Dialectical Behavior Therapy (DBT), developed by Marsha Linehan in the late 1980s is a specific type of cognitive behavioral therapy that was originally developed to treat chronically suicidal individuals diagnosed with borderline personality disorder (BPD). It is now considered the treatment of choice for individuals with characteristics associated with symptoms of BPD such as impulsivity, interpersonal problems, emotion dysregulation, self-harm, and chronic suicidal behaviors.

Dialectical Behavioral Therapy is a type of cognitive therapy that focuses on the balance between acceptance and change. DBT works with individuals to validate their pain and suffering while developing skills to make the changes needed to have a life worth living. The term “dialectical” refers to the philosophy of synthesizing two opposing perspectives or ideas that can exist simultaneously, such as acceptance and change.

A key component of DBT is skills training. DBT has 4 modules of skills, mindfulness, interpersonal effectiveness, emotional regulation, and distress tolerance. Each module helps individuals develops skills to manage their life more effectively and develop improved quality of life. The skills training and treatment of DBT is applicable to people with a wide range of mental health conditions to improve overall well-being, emotion management, and decrease negative emotions and distress. Therefore, DBT treatment or DBT informed therapy may be beneficial for individuals with depression, anxiety, eating disorders, addiction, and post-traumatic stress disorder.

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Yes, yes, yes! But …

That is a VERY BIG BUT can you access DBT in your area? If the answer to that question is “yes” then try asking for DBT if you do not have a diagnosis of Borderline [Emotionally Unstable] Personality Disorder.

Six weeks of CBT doesn't even come close and that has long waiting lists in many places.

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