Emotion Regulation Hacks: Two Powerful Calming Techniques

Dr. Tracy Marks introduces two DBT techniques, the half smile and willing hands, to help manage emotional overload. The half smile involves a gentle upward turn of the mouth to induce calmness, while willing hands involves relaxing hands with palms up to promote acceptance. Both techniques aid in emotional regulation and mindfulness, becoming more effective with practice.

What is the primary purpose of Dialectical Behavior Therapy (DBT)?

• To manage intense emotional distress

• To improve physical health

• To enhance memory retention

• To increase intelligence

What is the half smile technique intended to achieve?

• To make others feel happy

• To improve facial muscle strength

• To create a sense of calm and peace

• To suppress negative emotions

Which of the following is NOT a suggested practice for the half smile technique?

• Applying it when feeling aggravated

• Engaging in it during quiet times

• Practicing it during a workout

• Using it while listening to music

What is the next level of practicing the half smile technique?

• Using it while eating

• Using it while watching TV

• Using it while thinking of someone you dislike

• Using it while thinking of someone you like

What does the willing hands technique involve?

• Keeping your hands relaxed, palms up and open

• Holding your hands behind your back

• Keeping your hands clenched

• Crossing your arms at the waist

How does the willing hands technique help in emotional regulation?

• By making you feel more tense

• By making you feel more aggressive

• By creating a sense of vulnerability and acceptance

• By increasing your heart rate

What is a common reflex when feeling tense or uncomfortable?

• Jumping up and down

• Smiling broadly

• Crossing your arms

• Relaxing your hands