Are Your Emotions Taking Over?

Find Stability with Our DBT SKILLS GROUP

Do you ever feel like you’re constantly fighting a battle with your own emotions? 

Are you stuck in patterns that sabotage your goals?

Does your distress frequently impact your most important relationships? 

If so, you’re certainly not alone. The feeling of being overwhelmed by intense emotions is incredibly common.

For some, this pattern of feeling emotionally out of control can be deeply disruptive and lead to acting on impulse, or communicating in ways that damage relationships. Over time, this cycle can increase isolation and create feelings of hopelessness and losing control.

This often looks like:

• Emotional Rollercoaster: Experiencing intense, rapid mood swings – moving quickly from calm to despair, anger, or anxiety, often for reasons that seem small.
• Acting on Impulse: Doing things in the heat of the moment (like overspending, reckless driving, using substances, or risky sex) just to get immediate relief from emotional pain, often with negative consequences later.
• Unstable Relationships: Having relationships that feel like a rollercoaster, constantly switching between seeing someone as perfect and seeing them as flawed or uncaring, often driven by a strong fear of being left alone.
• Struggling with Anger: Finding it hard to manage strong anger, which might come out as outbursts, sarcasm, or chronic bitterness.
• Feeling Empty: A constant, unsettling feeling of being hollow or not knowing who you are.

The good news is that change is possible. Learning practical skills to manage these powerful feelings and actions is the first step toward regaining control and finding stability.

What is DBT and How Does It Help?

Dialectical Behaviour Therapy (DBT) is a structured, evidence-based training program designed to help people who experience intense emotions that can lead to acting impulsive or behaving in a way that contributes to  ongoing difficulties in their relationships.

Many people who attend DBT feel exhausted, misunderstood, or stuck in habits that undermine their confidence. DBT teaches practical, learnable skills that help participants feel more grounded and capable of handling emotional challenges.

DBT is especially helpful for people who:

• Experience strong or rapidly changing emotions
• Struggle with impulsive or reactive behaviors (acting without thinking)
• Have difficulty keeping relationships stable
• Grew up in environments where their feelings were ignored, criticized, or unpredictable

Here are some common concerns and some practical DBT tips that may help:

When I feel angry how do I stop myself from acting impulsively?

1. Use the “Pause Button” (S.T.O.P.): When your emotions spike and you want to react impulsively, make yourself Stop, Take a step back from the situation, Observe what is happening inside and around you, and then Proceed thoughtfully
2. Focus on Right Now: Deliberately pay attention to what you are doing, feeling, and sensing in the current moment. This helps you stay centered instead of getting swept away by worries about the past or future.
3. Balance Your Head and Your Heart: When making a decision, try to find a middle ground between what your strong feelings are telling you and what makes sense logically.
4. Do the Opposite of the Urge: If a strong, negative feeling (like sadness or anger) gives you an urge that is unhelpful (like isolating yourself or yelling), deliberately choose to do the opposite action instead (like calling a friend or speaking quietly

How do I help myself when I am so  distressed that I sometimes feel like I have lost control of myself?  

1. Shock Your System to Calm Down (T.I.P.P.): Use quick, intense physical changes to dial down your body’s alarm system when you’re in a crisis. This could be holding your breath while putting your face in cold water, doing a short burst of intense exercise, or slowing your breathing way down.
2. Take Care of Your Body (P.L.E.A.S.E.): Make sure you are physically healthy, as your body affects your mind. Eat regular meals, get enough rest, stay away from substances that mess with your mood, and move your body.
3. Do Things That Make You Feel Capable: Actively seek out and engage in activities that you are good at or that you find rewarding and enjoyable. This helps to build confidence and generate positive feelings.

I keep on having fights with my family. I feel like I am not being heard and I can seem to change the situation

1. Ask Clearly for What You Need (D.E.A.R.M.A.N.): Have a straightforward plan for difficult conversations so you can be assertive. Clearly Describe the facts, Express your feelings, Ask for what you want, and Reiterate the benefits.
2. Keep Your Self-Respect (F.A.S.T.): When talking with others, make sure you don’t sacrifice your values just to please them. Be Fair, speak Anon-judgmentally, Stick to your core beliefs, and be Truthful.
3. Accept What You Cannot Change: Stop fighting against the painful realities of a situation. Acceptance is simply seeing the situation for what it is, which allows you to move forward instead of staying stuck in bitterness or frustration.

If you felt you have the same struggles or these tips have been useful, DBT skills may be something thats beneficial  for you. If you are interested in delving deeper into these skills you can register your interest in our DBT Group Program that is running from Mid April.

Program Details

Two experienced, DBT-trained psychologists will support you in learning and integrating valuable skill set into your daily life helping you better manage stress, social pressures, and relationships.

• Group size: 6-10 participants
• Duration: 10 weeks
• When: Thursday evenings, 6:00–8:00 pm
• Location: Mind Up, 96 Hudsons Road, Spotswood
• Dates: April 23 – June 24, 2026
• Cost: $90/hour (eligible for Medicare rebate)