It is easy to become overwhelmed by your emotions and feelings during moments of crisis. We will be working on techniques throughout the 8 weeks to help you in those moments, building your Harmonizer catalogue.

Write yourself 4 letters or notes that you can refer to when you’re in crisis. This is a really helpful to remind yourself of a time when you were feeling happy and that you can get through anything.

Spend some time writing down a note to your future self, for when you need:

• Need some inspiration
• Need a Laugh
• You’re not feeling quite yourself
• Feeling suicidal

Have you ever been confused by your emotions? Or wondered if your emotions were ‘normal’? As part of DBT emotion regulation skills can help you understand what causes emotions and what makes some painful emotions seem to come out of nowhere. Most importantly, what you learn can help you feel some degree of control when strong emotions come on – rather than feeling that your emotions control you.