What to Do When Emotional Problems Keep Recurring? Psychologists Teach You to Use DBT Therapy to Identify "Emotional Repeat Offenders"

What to Do When Emotional Problems Keep Recurring? Psychologists Teach You to Use DBT Therapy to Identify "Emotional Repeat Offenders"

The Common Phenomenon of Emotional Distress

We often encounter this situation in life: just as one emotional problem is solved, another emerges—like "pressing down a gourd only to have a ladle pop up," leaving people physically and mentally exhausted. This phenomenon of multiple emotional problems alternating is called the "whack-a-mole phenomenon" in psychology.

DBT Therapy Introduction

Dialectical Behavior Therapy (DBT) is an effective method specifically designed to help people manage emotions. It analyzes behavioral chains to find problem roots—like finding a river's source—solving problems at their origin.

Core Problem Concept Analysis

What Are Core Problems?

Core problems are like emotional "repeat offenders"—common emotional patterns that repeatedly appear behind various problem behaviors, such as shame, loneliness, etc.

Core Problem Mechanism

- **Upstream Emotions**: Shame, loneliness, etc. are problem roots - **Downstream Behaviors**: Self-harm, avoidance, addiction, etc. are problem manifestations - **Chain Reaction**: Solving upstream emotions naturally alleviates downstream problems

Four Steps to Identify Core Problems

1. Clarify Life Goals

Determine what kind of life you want—stable job, healthy intimate relationships, etc.

2. Draw Problem Maps

List behaviors hindering goal achievement, ranked by severity: - Life-threatening behaviors (e.g., self-harm) - Treatment-interfering behaviors (e.g., avoidance) - Quality-of-life problems (e.g., procrastination)

3. Behavioral Chain Analysis

Conduct "microscope-style" analysis of important problems: - Triggering events: e.g., receiving rejection letters - Emotional responses: e.g., shame - Behavioral manifestations: e.g., self-harm - Behavioral consequences: e.g., temporary relief

4. Find Common Patterns

Compare different problem behavioral chains to identify recurring emotional patterns.

Case Analysis: The "Poison" of Shame

Patient Situation

Jamal, male in 20s, long-term unemployed, interrupted studies, desires to find partner and complete education.

Problem Manifestations

- Self-harm behavior - Sleeping pill abuse - Pornography addiction

Core Problem Identification

All problems point to the same root: unemployment-induced shame.

Treatment Strategies

1. **Acceptance and Validation**: Objectively view unemployment facts, practice self-compassion 2. **Behavioral Activation**: Create 15-minute unit schedules 3. **Exposure Training**: Simulate social and interview scenarios 4. **Cognitive Restructuring**: Separate behavior from self-worth

Practical Coping Strategies

Draw Emotional Maps

Record "event—thought—feeling—behavior—consequence" chains for one week to find repeating patterns.

Identify Emotional Repeat Offenders

Discover frequently appearing emotions (e.g., shame, loneliness), prioritize them as core problems.

Upstream Intervention

Intervene when emotions first appear—practice deep breathing when anxious.

Restructure Self-Narratives

Use fact-checking to replace absolute judgments—e.g., "This time didn't go well ≠ I'll never do well."

Summary and Outlook

DBT therapy teaches us that solving emotional problems isn't simply treating surface symptoms—it's finding problem roots. By identifying core problems, we can more effectively manage emotions and achieve genuine psychological growth.

Remember, emotional problems are like rivers—only by finding the source can we truly solve downstream problems.