Emotional Regulation in Crisis

In this pandemic that plagues us all, we should try to heed the lessons of Dialectical Behavioral Therapy (DBT) invented by Marsha Linehan and practice its four modules: Mindfulness, emotional regulation, distress tolerance and social skills.

As distraught as we may be at this time of uncertainty and scarcity, letting our emotional minds take us over, panicking, will only drive ourselves to make bad decisions. We are not at war.

We keep ourselves and others safer when we stay in ‘wise mind’, as Marsha would say.

Let’s be mindful of our feelings, regulate our emotions: stay calm and model it for others, practice self-care, so that we don’t spill our negative emotions on others, communicate clearly and non violently, so we can feel supported and heard. Look for win-wins, as there are ways that we can all meet our needs.

Maintain your healthy routines as much as possible: Shelter yourself, but don’t isolate, be prudent, but not fearful. Get what you need, but don’t hoard goods or let the scarcity monster get to you. Give to others, just don’t touch them! Think community, just not in person! Have compassion for yourself when you are not acting at your best, and have compassion for others, who are also struggling.

The interdependence of humans is the key to our survival. We are the keepers of each other’s safety.

Photo by Lesly Juarez on Unsplash