Tag Archives: emotional regulation

How to Make Yourself Fall Out of Love

Ever been in love with someone you knew was bad for you, but couldn’t help yourself?

Cluster B’s have a tendency to idealize and devalue others. When I have idealized someone they can virtually do no wrong.

Even, and sometimes especially, if they are treating me poorly, it can be hard for me to let go. I see only the good in them, and have a tendency to internalize their bad or hurtful behavior as some fault of my own. I am defective. Unlovable. That’s why they are treating me so poorly.

At times like these my old friend, Devalue, would be really handy to have around. But I can’t control the devaluation process. Devaluing for me, is like falling out of love — it just happens.

Worse, I have a tendency to devalue those who treat me well, and exalt those who mistreat me. I think, if they love me, there must be something wrong with them.

Or, they are trying to manipulate me.

A couple of weeks ago, someone in one of my Cluster B groups mentioned the DBT Peer Connections series on YouTube. I finally got around to checking it out and found it helpful.

The series consists of 23 episodes, ranging in length from 3 minutes to 2 hours. So, it’s a time investment. But from what I’ve seen so far, it’s worth it.

In this video (below), she talks about using the DBT skill, “Opposite Action” for emotional regulation, and goes through a series of emotions including jealousy, anger, shame, guilt and even love. DBT Opposite Action Love.png

This was the first time I had seen love covered as an unhealthy emotion that requires regulation. But for a lot of us, it is.

When love doesn’t fit the facts, when the person doesn’t deserve our love or admiration, there are things we can do to change our feelings — we don’t have to be slaves to unhealthy emotions.

She gets to love at 18:00, but the entire video is worth a watch. I identified with needing help on all of the emotions, especially anger.

DBT Peer Connections Ep 4c – Emotion Regulation Opposite Action

Distraction: Using Music and Counting to Self Soothe

I love music. I have always kind of naturally used it for emotional regulation. Happy music to expand happy feelings, or to pull me out of a funk. Sad music to mirror my feelings.

In Dialectical Behavior Therapy (DBT), music is suggested as a tool to distract you from intense emotions, and to calm and soothe yourself when stressed and overwhelmed.

When I need a distraction — like when I am getting upset and want to avoid a fight with my husband — I like to use music, combined with counting, another DBT distraction technique.

For distraction, I tend to prefer something with a heavy beat or baseline. I lay down, put on headphones, close my eyes and count the beats. To help my mind not drift as much, I like to picture big bright numbers flashing one after the other. Usually by the end of a song or two I’m feeling much calmer.

Do you use music for emotional regulation, self soothing or DBT? What are you listening to these days?