Build Mastery – Emotion Regulation DBT Tool

Build Mastery Skill

Definition

Build Mastery is a DBT Emotion Regulation skill that involves engaging in activities that create a sense of accomplishment and competence, reducing feelings of helplessness and increasing confidence over time.

Purpose

Used to:

  • Strengthen self-efficacy by regularly doing things that matter to you.
  • Decrease vulnerability to depression and anxiety.
  • Create positive emotions through achievement.
  • Build resilience to stress.

When to Use

Use Build Mastery:

  • When you feel stuck, unmotivated, or ineffective.
  • To counter self-critical thoughts.
  • As a daily practice to increase life satisfaction.
  • When recovering from setbacks or failures.

When Not to Use

Avoid using if:

  • You’re in crisis and need immediate distress tolerance skills.
  • You’re physically unwell and need rest first.
  • You’re using mastery activities to avoid addressing pressing problems.

How-To

  1. Identify Mastery Areas:

    • What are meaningful skills, hobbies, or tasks you care about?
    • What activities give you a sense of competence?

  2. Choose an Activity:

    • Pick something achievable but slightly challenging.
    • Examples: cooking a new recipe, organizing a space, practicing an instrument.

  3. Schedule It:

    • Plan when and where you will do it.

  4. Do It Mindfully:

    • Focus on the process, not perfection.

  5. Acknowledge Your Effort:

    • Notice and appreciate the accomplishment, no matter how small.

  6. Gradually Increase Challenge:

    • Over time, select harder or more complex tasks.

Tips & Variations

  • Use a Mastery Log to track progress.
  • Start with very small steps if you feel overwhelmed.
  • Combine with Opposite Action when you want to avoid activity.
  • Celebrate your successes with supportive people.

Example

Jordan felt worthless and unproductive.

  • Mastery Area: Photography.
  • Activity: Take 10 photos in the neighborhood.
  • Outcome: Felt proud and energized, less self-critical.

Inventor / Origin

Developed by Marsha Linehan, PhD, as part of the Emotion Regulation module in Dialectical Behavior Therapy (DBT).

Related Skills

  • Accumulating Positive Emotions
  • Opposite Action
  • Check the Facts
  • Mindfulness Skills

Limitations

May not be effective if:

  • Tasks are too overwhelming or unrealistic.
  • You expect instant gratification.
  • You’re using it to avoid essential responsibilities.

Evidence Base

Research shows:

  • Mastery experiences improve mood and reduce depression.
  • Small, daily accomplishments contribute to long-term well-being.
  • Behavioral activation is an evidence-based treatment for depression.

Further Reading

References

  • Linehan, M.M. (2015). DBT Skills Training Manual, Second Edition. Guilford Press.
  • Martell, C.R., Dimidjian, S., & Herman-Dunn, R. (2010). Behavioral Activation for Depression. Guilford Press.
  • Lyubomirsky, S. (2008). The How of Happiness. Penguin Press.

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