 Whenever a distressing event occurs, or I feel my emotions start to become dysregulated, I ask myself this set of 6 Questions in order to help myself think more clearly about the situation and think about ways in which I can cope. This isn't something I specifically learned from anybody, but its based in DBT. Thought maybe it could help some of you, too.

1. What is the Prompting Event? What happened? What is it that's making you feel upset?
2. What are you thinking and feeling about the situation? Be specific.
3. What evidence supports how you think and feel?
4. What evidence contradicts how you think and feel?
5. Taking into consideration both number's 3 &amp; 4, what is a more effective way to think about this situation?
6. What can you do to cope with this situation in a healthy way? What skills can be used?