DBT teaches you how to identify, be mindful and accept primary and secondary emotions so that you can learn how to regulate your emotions. Emotions are not dangerous. It is your body trying to tell you something. Take the time to listen.
When something triggers you, take a moment to observe how you feel and see if you can name your primary emotion. If you find it difficult to name your emotion, what body sensations are you experiencing? Where in your body are you experiencing the emotion? Are your legs and arms feeling heavy? Are you clenching your jaw or your hands? Is your heart racing? Is there a lump in your throat? Do you feel nauseous? Assess your body sensations and attempt to name your emotions. If you can't, it's okay. Allow yourself to sit with your body sensations.
Once you have named your primary emotion, look deeper within yourself and identify any secondary emotions you may be feeling. You may surprise yourself. When I did this exercise, all I felt was sadness. Looking deeper within myself, I was able to uncover other emotions. Allow yourself to sit with your emotions without judgement and show yourself some compassion. Google emotional wheels to help you uncover what you're feeling.
There was a time when I was so disconnected from myself that I repressed all my emotions. Naming certain emotions were difficult if not impossible at the time. If you're working on yourself and need a little bit of extra help, I found An atlas of the human body that maps where we feel emotions particularly useful and interesting. It might give you a clue as to what emotion you may be feeling if you can map an emotion to a part of your body.
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