Emotion Exposure (DBT)

What this is

Emotion Exposure is practicing letting an emotion be there without escaping it or acting on the urge. Over time, this can reduce avoidance and help emotions feel less scary and less controlling.

Step 1 — Choose the emotion (10 seconds)

Fill in the blank (in your head or on the worksheet):

"Right now I'm feeling: ____."

Optional: rate intensity 0–10.

Step 2 — Sit down and breathe (30 seconds)

• Sit or stand still.
• Take 3 slow breaths (longer exhale than inhale).

Reminder: You can stop anytime. This is practice, not a test.

Step 3 — Observe the emotion like a wave (2–3 minutes)

Answer these gently, without debating them:

• Where do I feel it in my body? (chest, throat, stomach, face, hands…)
• What is it doing right now? (tight, hot, heavy, buzzing, shaky, numb…)
• How strong is it (0–10)?
• Is it rising, steady, or falling?

Try saying: "This is a wave. Waves change."

Step 4 — Notice the action urge, and don't do it (1–2 minutes)

Emotions often come with an urge (text them, shut down, lash out, numb out, scroll, leave).

Fill in the blanks:

• Urge: "I want to ____."
• I am choosing: "I will not do that for the next 2 minutes."

Just keep breathing and noticing.

Step 5 — Check what changed (30 seconds)

Ask:

• "Is the intensity different now (0–10)?"
• "Did another emotion show up?"
• "What helped me stay with it?"

If you got overwhelmed: open your eyes, feel your feet, look around, and name 5 things you can see. Then you can stop.