When skills aren’t working

Check

• Body: untreated illness? Off balance on eating, sleep, substances, exercise? Meds as prescribed? (PLEASE)
• Skills: did you pick one likely to work, and follow it to the letter? Try another; get coaching.
• Reinforcers: is the emotion communicating something, motivating you, validating you, or feeling good? Find other ways to get those.
• Mood: are you putting in the effort it takes? Pros and cons, willingness.
• Overload: too upset for complicated skills? Solve it if it’s easily solvable; if not, mindfulness of emotion — or TIPP if you can’t think straight.
• Myths: are beliefs about emotions getting in the way?