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

Increase Positive Emotions (Short Term)

Definition

Increase Positive Emotions (Short Term) is an Emotion Regulation skill in Dialectical Behavior Therapy (DBT) that involves intentionally engaging in activities that create positive feelings in the moment. It helps counterbalance negative emotions by adding pleasant experiences to daily life.

Purpose

Used to:

  • Boost your mood in the short term.
  • Build resilience against distress.
  • Break patterns of avoidance and withdrawal.
  • Encourage mindful enjoyment of life.

When to Use

Use this skill when:

  • You feel stuck in sadness, anger, or emptiness.
  • You’ve been neglecting pleasurable activities.
  • You want to increase motivation and energy.
  • You need a mood lift to prevent escalation into crisis.

When Not to Use

Avoid using if:

  • You’re in immediate crisis requiring distress tolerance.
  • You feel too overwhelmed to participate in any activity.
  • Engaging in pleasurable activities could reinforce harmful behaviors (e.g., overspending, substance use).

How-To

  1. Identify Positive Activities:

    • Make a list of things you usually enjoy or have enjoyed in the past.

  2. Schedule and Plan:

    • Choose at least one activity to do each day, even if it’s brief.

  3. Act Mindfully:

    • Focus your attention fully on the experience without multitasking.

  4. Participate Fully:

    • Engage with openness and willingness.

  5. Savor the Experience:

    • Notice what feels pleasant and allow yourself to appreciate it.

Tips & Variations

  • Start small—5 minutes of enjoyable activity is better than none.
  • Try something new if old activities feel stale.
  • Combine with One-Mindfully for maximum impact.
  • Keep a journal to track positive experiences.
  • Be patient; enjoyment can take time to return if you feel numb or depressed.

Example

Derek noticed he was feeling empty and disconnected.

  • Chosen Activities:

    • Listening to favorite music.
    • Drinking tea by the window.
    • Texting a friend.

  • Mindfulness:

    • Focused fully on the taste of the tea and warmth in his hands.

  • Outcome:

    • Felt calmer and more connected to the present.

Inventor / Origin

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

Related Skills

  • Build Positive Experiences (Long Term)
  • Mindfulness
  • Self-Soothing
  • Opposite Action

Limitations

May not be effective if:

  • You expect immediate, intense happiness.
  • You engage in activities without mindfulness.
  • You rely exclusively on short-term pleasure without working on long-term goals.

Evidence Base

Research shows:

  • Regular positive activities reduce depression and anxiety symptoms.
  • Mindful savoring of pleasant experiences improves emotional well-being.
  • Building positive emotions can increase resilience to stress.

Further Reading

References

  • Linehan, M.M. (2015). DBT Skills Training Manual, Second Edition. Guilford Press.
  • Lyubomirsky, S. (2007). The How of Happiness: A New Approach to Getting the Life You Want. Penguin Press.
  • Fredrickson, B.L. (2001). "The Role of Positive Emotions in Positive Psychology: The Broaden-and-Build Theory of Positive Emotions." American Psychologist, 56(3), 218–226.

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