Increase Positive Emotions (Long Term)

Definition

Increase Positive Emotions (Long Term) is a skill from the Emotion Regulation module of Dialectical Behavior Therapy (DBT) that focuses on building a life worth living by creating a sustained sense of fulfillment, satisfaction, and meaning over time.

Purpose

Used to:

Reduce vulnerability to negative emotions and depression.
Develop habits that bring ongoing joy and satisfaction.
Support long-term mental health and resilience.
Foster a sense of purpose and accomplishment.

When to Use

Use this skill when:

You feel empty, numb, or directionless.
You are ready to invest in long-term improvements.
You want to create a more meaningful and satisfying life.
You feel stuck in chronic dissatisfaction or boredom.

When Not to Use

Avoid using if:

You are in acute crisis or overwhelmed (use distress tolerance first).
You lack basic safety or stability (e.g., housing, sobriety).
You need immediate relief from intense distress.

How-To

Identify Values:
- Reflect on what matters most to you (e.g., family, learning, health).
Set Long-Term Goals:
- Break down big dreams into clear, manageable objectives.
Make a Plan:
- List steps to move toward your goals.
Act Consistently:
- Schedule regular actions that align with your values.
Track Progress:
- Notice small successes and adjust plans as needed.
Reward Yourself:
- Reinforce positive steps with encouragement or treats.

Tips & Variations

Be specific—vague goals are hard to achieve.
Celebrate progress, not perfection.
Pair this skill with Build Mastery to develop competence.
Use a journal or app to monitor goals.
Expect setbacks—it’s normal. Problem-solve instead of quitting.

Example

Maria valued creativity and connection.

Values: Creativity, helping others.
Goal: Volunteer to teach art.
Steps:
- Research local nonprofits.
- Apply to volunteer.
- Schedule first class.
Outcome: Over several months, Maria felt more fulfilled and proud.

Inventor / Origin

Developed by Marsha Linehan, PhD, as part of Dialectical Behavior Therapy’s Emotion Regulation skills.

Related Skills

Build Mastery
Accumulating Positive Emotions (Short Term)
Cope Ahead
Mindfulness of Current Emotions

Limitations

May not be effective if:

You expect instant gratification.
You’re not clear about your core values.
You lack support or resources to work toward goals.

Evidence Base

Research shows:

Long-term goal pursuit builds well-being and reduces depression.
Values-based action increases meaning and satisfaction.
Regular engagement in meaningful activities strengthens resilience.

References

Linehan, M.M. (2015). DBT Skills Training Manual, Second Edition. Guilford Press.
Harris, R. (2008). The Happiness Trap. Trumpeter Books.
Seligman, M.E.P. (2011). Flourish: A Visionary New Understanding of Happiness and Well-Being. Free Press.

Increase Positive Emotions (Long Term) – Emotion Regulation DBT Tool