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There are two versions, blue and green, with slightly different emphasis on elements which are descriptive of mindful presence, or mindfulness. Please feel free to print, use and distribute as you wish if you think it’s useful, (subject to please leaving the copyright attribution in place), thanks!
This inspirational quote is reminiscent of mindfulness, a practice which involves focusing on the present moment, non-judgmentally. Alternatively, these shirts are also available at our OnlineShirtStores store, which offers worldwide shipping. It’s overwhelming to face an enormous task, especially if you think you have to finish it in one go. For a wider selection of colors, you can also buy this shirt at our OnlineShirtStores store. Vincent van Gogh, of course, is one of the most famous painters of all time and his art has delighted generations. If failure is okay for the greatest basketball player of all time, then it’s also okay for me. One might think that people whose emotions get them into trouble would know a lot about those emotions. Often, people with borderline behaviors are emotion phobic; they have been trained with an environment invalidating of feeling to suppress awareness of the low and mid-range intensities of emotion.
A significant portion of the Emotion Regulation module is spent teaching clients how to track the sensory details and components of their emotions.
To explain the diagram, we begin on the left side: a typical emotional experience begins with something happening in the external world, that “triggers” the emotional response.
Vulnerability factors (such as being tired, hungry, pre-menstrual, or physically sick) will strongly affect the emotional experience, however, as well as the interpretation and even the trigger. Everything on the left side of the diagram — including vulnerability factors, triggers, interpretations, facial and postural expression, actions and words –- can be influenced by clients as they learn DBT skills.
Emotional vulnerability factors are decreased by getting physical exercise, avoiding non-prescription drugs and alcohol, treating physical illness, getting the right amount of sleep, proper eating, mindfulness practice, etc.
Negative emotional triggers are reduced by improved relationship and distress tolerance skills, and by solving life problems, while positive triggers are increased by planning daily pleasant events, working toward personal goals, repairing and improving relationships, and switching the focus of awareness towards the positive experiences in life.
Interpretations are modified by teaching clients to challenge negative beliefs that create suffering and prevent positive change. Facial and postural expressions, words and actions can be consciously reversed from what is habitually urged by an emotion, and as this occurs the emotional experience is changed. Even the tendency to run away from emotions is reversed in DBT as clients are taught to mindfully observe and experience the waves of emotions that arise and disappear within them.

All of these skills, indeed, must practiced repeatedly and “overlearned”, in order to be available to us in an emotional crisis. Mindfulness is a clinically proven practice that provides you with the life-skills needed to manage your emotions, tension and thoughts in order to experience more peace, stress relief and joy. Sabine has been practicing meditation for more than ten years and integrates Mindfulness Meditation into her life coaching process. In Switzerland she worked for more than ten years as a German and French high school teacher.
Savouring is, as it's name suggests, a sort of running the positive experience around in one's mouth, really tasting, valuing and enjoying it - a bit like slow, careful appreciation of a good wine.
Fascinatingly, and importantly, nourishing positive emotions & savouring can also protect against negative emotions like anxiety and depression (Burns, Brown et al. It's interesting to contrast how this overlaps with mindfulness's focus on the present moment, and flow's focus on the activity one is involved with (see above). If you have a Gravatar account associated with the e-mail address you provide, it will be used to display your avatar.
This might be useful in a mindfulness session as a quick visual cue (as long as you come back to the breath or other object of meditation afterwards!), or when teaching mindfulness. Both emphasise the connection to nature which can be helpful in cultivating mindful awareness, though of course in reality, mindfulness (with practice!) can be achieved regardless of external situation, location or conditions – so provided you are breathing, you can be mindful! Don’t just focus on the end goal, but be mindful of the process, the journey to get there. See my two-part video on Emotion Regulation and DBT Skills: click on the links for part 1 and part 2. A diagram of how emotions work is presented, and descriptive words for the different components are given for several basic emotions. However, as the arrow coming up from the lower box indicates, one emotion can trigger a “secondary emotion”, as when feeling fear triggers anger, anger triggers shame, or love triggers joy.
Emotions are communicated in facial and postural expressions, actions, and words (including those used to describe the emotion).
Changing these components will inevitably and dramatically change the emotional experience. For example, insofar as the emotion of “fear” urges us to run away, the principle of Opposite Action teaches us to face what we fear over and over until we become confident in our ability to deal with it. This “Mindfulness of Emotion” skill is the acceptance mode counterpart of “Changing Emotions by Opposite Action”.
For this reason, it is extremely valuable to be in the supportive environment of a DBT skills group or individual skills training. She studied life coaching at the Institute of Applied Psychology of the University of Zurich, Switzerland. She was also a vice principal and coached and evaluated students at the Teachers College of Zurich for state certification. Bryant and Veroff, authors of the key current text on savouring (see below), draw parallels between the importance of being good at coping with negative life experiences and the importance of being good at savouring positive life experiences.
In an art career spanning less than a decade, he created around 900 paintings and 1,100 drawings.

In order to try to “stop being so emotional” and fit in with less emotionally sensitive people, clients who meet criteria for BPD have often learned to ignore their feelings, and really don’t know how they are feeling until they are completely taken over by an emotion. What’s worse is that these people have not been supported to learn how emotions work, and to know about the points within an emotional experience at which the intensity and quality of the experience can be regulated. Once a triggering event occurs, there is usually an interpretation made by the thinking mind about the meaning of the trigger. Meeting emotions simply and directly, without trying to repress or exaggerate them, allows the body to go through its physiological process for dealing with them and return to a resting baseline in the most efficient manner.
She also has a certificate in Transactional Analysis, an approach that combines psychology and psychotherapy. She is also a yoga teacher, trained and certified through the International Sivanda Yoga Vedanta Centre. Flow's immersion in current activity often also involves dedication to what one is doing - whether it's playing a game, cooking a meal, or reading a book. As a bonus, you can get so absorbed in your work that before you know it, you’ll have made great strides.
DBT addresses these deficits by teaching clients how to find these “choice points” and take actions to regulate their emotional experience. The sensations that occur in the body and the urges to take action are typically felt to constitute the experience of the emotion, and take place mainly in response to the interpretation.
However, as will be seen below, it is possible to consciously override these expressions in such a way as to change the emotional experience. Anger urges confrontation, or even violence, and so Opposite Action prescribes taking a time out, moving away from the person we’re mad at, until we calm down.
That this can happen, however, is new information to someone who has not been supported to experience emotion and get through it, and this skill takes some time and a lot of support to acquire. Feeling good can also help us function better - positive emotions can help us think more creatively, problem solve more effectively, and relate to others with more warmth and kindness. And, while a single drop won’t fill the jug, many of these drops will eventually get there. One of these three roads is maximising and appreciating positive emotions - very much the territory of savouring. See both Barbara Fredrickson's PEP lab and my own PowerPoint handouts (below) for more on this. I certainly feel that I haven't given this whole area the interest and importance it deserves. The slogan "Let's get serious about feeling good" has a certain paradoxical appeal!

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