Accumulating Positive Experiences – Emotion Regulation DBT Tool

Accumulating Positive Experiences

Definition

Accumulating Positive Experiences (APE) is a DBT Emotion Regulation skill designed to help you build a life worth living by consistently adding enjoyable, meaningful activities in the short and long term.

Purpose

Used to:

  • Increase positive emotions over time.
  • Reduce vulnerability to negative emotions.
  • Strengthen motivation and resilience.
  • Counteract hopelessness and depression.

When to Use

Use this skill when:

  • You feel your life lacks joy or purpose.
  • You are stuck in patterns of avoidance or numbness.
  • You want to create habits that build happiness and meaning.

When Not to Use

Avoid using if:

  • You are in an acute crisis—use Distress Tolerance skills first.
  • You are trying to avoid processing serious emotions (e.g., grief) without acknowledgment.
  • You expect instant results; this is a long-term strategy.

How-To

Short Term:

  1. List pleasant activities you can do today or this week.
  2. Schedule them on your calendar.
  3. Participate fully and mindfully.

Long Term:

  1. Identify important life areas (relationships, hobbies, career, spirituality).
  2. Set realistic goals in each area.
  3. Take small steps consistently.
  4. Track your progress and celebrate successes.

Tips & Variations

  • Choose activities that align with your values.
  • Start small—5–10 minutes a day can help.
  • Use One-Mindfully to stay present while doing pleasant activities.
  • Avoid judging yourself if you don’t feel “happy enough.”
  • Pair with Build Mastery for an extra sense of accomplishment.

Example

Liam felt disconnected and sad after a breakup.

Short Term:

  • Called a friend for lunch.
  • Watched a favorite movie.
  • Took a walk in the park.

Long Term:

  • Joined a local hiking club.
  • Resumed painting as a hobby.
  • Set a goal to reconnect with family monthly.

Inventor / Origin

Developed by Marsha Linehan, PhD, as part of DBT’s Emotion Regulation module.

Related Skills

  • Build Mastery
  • PLEASE
  • Cope Ahead
  • Opposite Action

Limitations

May not be effective if:

  • You expect immediate relief.
  • You are unwilling to experiment with new activities.
  • You are severely depressed and unable to engage—start smaller or seek professional support.

Evidence Base

Research shows:

  • Behavioral activation and pleasant event scheduling reduce depressive symptoms.
  • Consistent positive experiences strengthen neural pathways associated with well-being.

Further Reading

References

  • Linehan, M.M. (2015). DBT Skills Training Manual, Second Edition. Guilford Press.
  • Lewinsohn, P.M. (1974). A behavioral approach to depression. In R.J. Friedman & M.M. Katz (Eds.), The Psychology of Depression: Contemporary Theory and Research.
  • Achor, S. (2010). The Happiness Advantage. Crown Business.

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