From managing heavy coursework to navigating new relationships, college is full of stressors. Without establishing effective strategies for handling intense emotions surrounding these new challenges, students may find themselves feeling overwhelmed, stressed, or anxious. This can lead to more pressing mental health concerns, inevitably affecting a student’s ability to persist, which is why it’s so important for students to learn the skills involved in healthy emotion regulation.

Dialectical behavior therapy (DBT) offers a structured approach to emotion regulation that can be especially beneficial for college students. DBT skills are widely used to help manage emotions, reduce pain and suffering, and increase positive emotions. 

What is Emotion Regulation?

At the broadest level, emotion regulation is our ability to manage, control, and respond to our own emotional states. Emotion regulation skills are one of the four dialectical behavior therapy (DBT) modules because of the critical role these skills play in our emotional health and ability to cope. The emotion regulation skills can help students recognize, understand, control, and express their emotions more effectively, which can reduce impulsive behaviors and improve overall mood.

Emotion regulation isn’t about getting rid of negative or uncomfortable emotions; it’s about developing the coping skills needed to reduce the intensity of negative emotions, increase positive emotional experiences, and respond to difficult situations with greater self-control. Emotion regulation can help students to navigate the ups and downs of college life with greater ease and confidence. 

DBT Strategies for Emotion Regulation

Emotion regulation skills include easy-to-learn strategies and practices, which any student can learn and implement. Broadly, these skills help students manage their emotions more effectively. By learning these strategies, students can gain control over their emotional responses, which can improve their overall well-being, academic performance, and relationships.

Let’s look at one example of an important emotion regulation skill from DBT:

Cope Ahead

The Cope Ahead DBT skill is about mentally rehearsing how to manage upcoming stressful situations. When using this skill, students visualize the event, anticipate emotional triggers or problems that might arise, and practice coping strategies in advance. This preparation allows them to respond more calmly and effectively when faced with challenges. 

For instance, a student might use Cope Ahead to prepare for an important exam. They would visualize the exam day, anticipate feelings of anxiety, and practice calming techniques like deep breathing or positive self-talk to manage those emotions in real time. This preparation makes them feel more in control and less overwhelmed when the situation actually occurs.

By mentally rehearsing a stressful event in advance – like an exam, interview, or presentation – students can feel better prepared and more in control of their emotions. It can also help student-athletes with performance.

How Emotion Regulation Impacts Student Mental Health

Emotion regulation plays a vital role in students’ mental health and overall college experience. When students effectively manage their emotions, they’re better equipped to handle stress, adapt to challenges, and maintain a stable, positive mindset.

Reduced anxiety and depression

Effective regulation of emotions helps students break the cycle of overwhelming feelings that lead to anxiety and depression. By using skills like Opposite Action or Cope Ahead, students can distance themselves from negative thought patterns, lowering the intensity and frequency of distressing emotions. This not only enhances their day-to-day emotional experience but also reduces their risk of developing more severe mental health conditions.

Improved resilience

DBT strategies equip students with proactive coping strategies for maintaining emotional balance and foster resilience. DBT strategies like “Cope Ahead” enable students to anticipate challenges and prepare emotionally, reducing the impact of stressors. This preparation not only helps students recover more quickly from setbacks but also builds confidence in their ability to handle future difficulties.

Healthier relationships

Research shows that emotion regulation directly impacts students’ ability to communicate and maintain positive relationships. When students can manage their emotional reactions, they are less likely to engage in conflicts, misunderstandings, or harmful behaviors. Instead, they can approach interactions calmly and thoughtfully, strengthening their connections with peers, professors, and family members.

Better academic performance

Effective emotion regulation is also linked to better academic outcomes. Studies have shown that students who can manage their emotions tend to have higher grades and lower test anxiety. These skills help students stay focused, handle academic pressures, and maintain motivation, which are key components of academic success.

Improved post-college job search

Emotion regulation is a critical life skill that extends far beyond the college years, particularly when it comes to navigating the post-graduation job search. One study found that students who practiced cognitive reappraisal—an important skill focused on changing the way one thinks about a situation—were more likely to engage in proactive job search behaviors. Recognizing and learning to let go of unhelpful thoughts is a major focus in DBT skills training.

In contrast, students with poorer emotion regulation were less active in their job searches. The ability to manage negative emotions and bounce back from rejection can also help college job seekers stay motivated and continue their search without becoming discouraged.

How Higher Ed Leaders Can Help Students Build Emotion Regulation Skills

Mastering DBT skills requires consistent practice. Higher education leaders can play a role in supporting students in learning these important skills. 

Here are several ways you can make DBT skills more accessible and impactful for your students: 

• Make DBT skills lessons easily accessible: Offer DBT skills workshops, webinars, or online courses for free to students, and provide flexible scheduling to accommodate busy student lives. Consider offering extra credit or other incentives to students who complete these courses.
• Integrate DBT skills into course curricula: Include DBT skills training in existing courses, particularly in programs related to psychology, education, or health sciences.
• Provide coaching opportunities: Partner with services like Mantra Health to offer one-on-one coaching sessions focused on DBT skills, giving students personalized support to build and strengthen emotion regulation.
• Develop a resource hub: Create an easily accessible online resource hub with videos, guides, and interactive tools that teach DBT skills. Ensure these resources are well-promoted and integrated into campus wellness initiatives.

Bring DBT Strategies to Your Campus

Enhancing emotion regulation on your campus can lead to healthier, more resilient students who thrive academically and socially. Mantra’s self-guided DBT program targets the key DBT skills students need to build resilience: mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness.

With Mantra Health’s DBT training, your institution can equip students with proven strategies to manage their emotions and face challenges with confidence. Contact us today to learn how Mantra Health can bring DBT skills training to your campus.