This is copied from [this](https://www.reddit.com/r/DBTskills/comments/b8ek2r/mindfulofcurrentemotion_skill_refresher_examples/) post on r/DBTskills, a relatively new subreddit where I'm trying to create a sort of 'database' of community provided examples of DBT skill usage. This way, if you're going over a skill in group or individual therapy and don't quite understand it, you'll be able to search and find some examples to browse through, and maybe be more likely to find something you click with. If you want to see more like this, or have something of your own to contribute, you're welcome to join us. There's not a whole lot of content yet, but hopefully these posts will help us get more contributors.

I chose this post because it was the most upvoted skill posted this week, and the original poster gave permission for it to be used. I hope you guys find this helpful!

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Found this through [r/BPD](https://www.reddit.com/r/BPD). I really like the idea of this sub; talking through examples was the best part of DBT.

***In  case you are new to this skill, or need a quick refresher, I've typed  out a worksheet that may help those who want to practice this skill, but  don't know (or remember) where to start:***

&gt;**Observing and Describing Emotions**

**Emotion Name**: (Anger, Envy, Disgust, Fear, Happiness, Jealousy, Love, Sadness, Shame, Guilt)**(try and pick ONE)**

**Intensity**: (0-100)

**Prompting Event**: (What happened to prompt this emotion? Who/What/When/Where?)

**Vulnerability Factors**: (What happened before that made me vulnerable to the prompting event?)

**Interpretations**: (Your beliefs, assumptions about the situation; may not be based in reality)

**Face and Body Changes and Experiences**: (What was I feeling in my face and body?)

**Action Urges**: (What did I feel like doing? What did I want to say?)

**Face and Body Languag**e: (What was my facial expression? Posture? Gestures?)

**What I Said**: (in this situation)

**What I Did**: (in this situation)

**What Aftereffects did the emotion have on me?**: (my state of mind, other emotions, behavior, thoughts, memory, body, etc.)

*(from DBT Skills Training Handouts and Worksheets, Second Edition. M. Linehan)*

A skill that ties in nicely with this one is **\[Opposite-to-emotion-action\]**, once you've determined the emotion you are working through.

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**Here's how I used it:**

I first used this skill last year, when making steps to apply for university. Understanding this skill as well as using **opposite action** skills to deal with certain emotions that were not contributing to my goal helped me make it through the process.

Been  using this skill almost every day this semester, as each day brings new  school-related stressors and emotions (usually fears) that need to be **identified** and dealt with as soon as they come!

Continued in the comments:

Here's a sample using the template above:

&gt;**Emotion Name**: Fear  
**Intensity**: 45/100  
**Prompting Event**: Had an exam later on in the day, and needed to do some more preparation and studying.  
**Vulnerability Factors**: This was a very challenging course, and my exam mark could influence my admission into a program.  
**Interpretations**: Felt like it was too late; I will be unprepared and fail this exam *no matter how hard I study now.*  
**Face and Body Changes and Experiences**: wanting to run away and avoid, had a sick feeling in my stomach.  
**Action Urges**: I wanted to self sabotage by watching TV, browsing reddit, or anything unrelated to studying.  
**Face and Body Language**: visibly stressed  
**What I Said**: I texted some classmates and told them I would be at school in an hour to study and to come join  
**What I Did**:  Packed up my books and left the house; treated myself to a coffee that I  brought to school to study. Arrived before I was supposed to meet up  with my classmates so I went to see my professor and asked questions on  some of the more challenging course content.  
**What Aftereffects did the emotion have on me?**:  Once I was at school, this emotion subdued enough to be helpful; I was  able to study a fair amount with all the adrenaline. Would start to  drift into the kind of panic where there's no way back, dealt with by  walking around the building for 10 minutes before returning to my study  group.