Identifying Emotions – Emotion Regulation DBT Tool

Identifying Emotions Skill

Definition

Identifying Emotions is the practice of mindfully observing, labeling, and understanding your emotions in the moment.
It helps you build emotional awareness so you can respond skillfully instead of reacting impulsively.

Purpose

Used to:

  • Increase clarity about what you feel.
  • Reduce confusion, numbness, or overwhelm.
  • Improve communication about your emotions.
  • Make effective decisions in line with your values.
  • Decrease emotional vulnerability over time.

When to Use

Use Identifying Emotions when:

  • You feel upset but don’t know exactly why.
  • You have intense or mixed feelings.
  • You want to regulate or validate your emotions.
  • You are preparing to communicate your feelings to someone else.

When Not to Use

Avoid using if:

  • You feel unsafe or too activated to reflect (first regulate with TIPP or self-soothing).
  • You are trying to suppress or overanalyze emotions.
  • You’re judging yourself harshly for having feelings.

How-To

  1. Pause and Notice:

    • Stop what you’re doing.
    • Take a breath.

  2. Check Physical Sensations:

    • Notice your body (e.g., tight chest, racing heart).

  3. Observe Thoughts:

    • What thoughts or urges are present?

  4. Identify Emotions:

    • Name the feeling(s) as precisely as you can.
    • Use an emotion word list if needed.

  5. Check Intensity:

    • Rate how strong the emotion feels (0–10).

  6. Validate:

    • Remind yourself it’s okay to feel this way.

Tips & Variations

  • Keep an emotion journal to track feelings over time.
  • Use apps like Moodnotes or Daylio for daily mood logging.
  • Pair this skill with Describe and Observe.
  • Practice when calm so it’s easier during crises.

Example

Alex felt tense and irritable after work.

  • Paused and breathed.
  • Noticed clenched fists and headache.
  • Identified emotions: frustration (6/10), sadness (3/10).
  • Validated: “Of course I feel this way; it was a hard day.”

Inventor / Origin

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

  • Cognitive-behavioral therapy.
  • Mindfulness practices.
  • Emotion theory research by Paul Ekman and others.

Related Skills

  • Observe
  • Describe
  • Check the Facts
  • Opposite Action

Limitations

May not be effective if:

  • You rush or force yourself to find a “perfect” label.
  • You judge or shame yourself for emotions.
  • You try to skip validation and move straight to problem-solving.

Evidence Base

Research shows:

  • Naming emotions reduces amygdala reactivity and calms the nervous system.
  • Labeling feelings increases emotional clarity and distress tolerance.
  • Awareness practices are linked to better emotion regulation.

Further Reading

References

  • Linehan, M.M. (2015). DBT Skills Training Manual, Second Edition. New York: Guilford Press.
  • Ekman, P. (2003). Emotions Revealed. New York: Times Books.
  • Kircanski, K., Lieberman, M.D., & Craske, M.G. (2012). Feelings into words: Contributions of language to exposure therapy. Psychological Science, 23(10), 1086–1091.

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