5 Daily DBT Tools to Manage Mood Swings in Anxiety and Depression

If you’ve ever gone from feeling fine to suddenly being in a bad mood, overwhelmed, or feeling irritable, you’re not alone. Many people with anxiety, depression, or other mental health conditions experience emotional highs and lows from time to time—sometimes multiple times in a single day. These shifts in mood can feel unpredictable and draining, especially when they interfere with daily life.

At Lilac Center, we understand how difficult it can be to manage these swings, which is why we offer Dialectical Behavior Therapy (DBT)—a highly effective approach for managing mood. Originally developed for people with bipolar disorder and borderline personality disorder, DBT has become a go-to treatment for mood regulation across a wide range of mental health issues, including anxiety and depression.

Here are five practical DBT tools you can use day to day to help you feel more balanced and in control.

1. Take Care of Your Body with the PLEASE Skill

When it comes to managing mood, your physical health plays a major role. DBT includes a powerful tool called PLEASE, which stands for:

· PL – Treat Physical Illness: Don’t ignore your physical symptoms. Ongoing health issues can worsen emotional stress. Get checkups, take medications as prescribed, and care for your body.

· E – Eat Regularly and Nutritiously: Skipping meals or eating mostly processed foods can lead to blood sugar crashes, which often trigger mood swings. Balanced, consistent meals help stabilize energy and emotions.

· A – Avoid Mood-Altering Substances: Alcohol, caffeine, and drugs can all contribute to shifts in mood or increase symptoms of anxiety and depression.

· S – Get Enough Sleep: Lack of sleep makes it harder to manage emotions and can lead to more intense mood swings. Create a calming bedtime routine and aim for 7–9 hours each night.

· E – Exercise Regularly: Physical activity—even just a short walk—can improve mood and reduce stress. Movement releases feel-good chemicals like endorphins that support emotional balance.

By using the PLEASE skill each day, you create a foundation for emotional stability. When your body feels better, your mind is better equipped to handle the ups and downs of daily life.

2. Practice Opposite Action When You’re Feeling Sad

When you're feeling sad or stuck in anxiety, your instinct might be to withdraw, cancel plans, or lie in bed all day. DBT teaches the skill of Opposite Action—doing the opposite of what your mood wants you to do, especially when your emotions are based on assumptions or are unhelpful.

For example:

· If you feel like isolating, try texting a friend or taking a short walk outside.

· If anxiety tells you to avoid something, try doing one small piece of it anyway.

This technique helps rewire your emotional response over time and keeps you active in your daily life, even during tough days.

3. Check the Facts to Slow Down Reactions

When anxiety hits, it’s easy to believe our thoughts as facts. But DBT encourages you to slow down and “Check the Facts” before reacting.

Ask yourself:

· What actually happened?

· What story am I telling myself?

· Is there another way to interpret this situation?

This tool, similar to those used in Cognitive Behavioral Therapy (CBT), helps reduce overreactions and prevents your mood from spiraling based on misunderstandings or assumptions.

4. Use Self-Soothing Techniques for Stress and Anxiety

Sometimes, a bad mood is just your body signaling it needs calm. DBT encourages self-soothing through your five senses as a way to ground yourself and calm stress and anxiety.

Try:

· Listening to calming music

· Lighting a scented candle

· Drinking a warm beverage

· Using a weighted blanket

· Stepping outside for fresh air

These tools are especially helpful when you’re feeling irritable or emotionally flooded.

5. Build a Daily Routine That Supports Stability

A consistent structure in your daily routine helps reduce unpredictability and emotional overwhelm. This includes:

· Regular mealtimes (to stabilize blood sugar)

· Predictable sleep patterns (to prevent lack of sleep–related mood dips)

· Time for movement or stretching

· A few minutes daily for mindfulness or journaling

Even small bits of structure can go a long way in managing mood from moment to moment.

When to Seek Professional Support

While DBT skills are incredibly useful, they’re most effective when practiced with the guidance of a mental health professional. At Lilac Center, we offer DBT-informed therapy both in individual sessions and group formats to help clients build emotional regulation skills, improve relationships, and gain greater control over their mental health.

Whether you're navigating mood swings including anxiety, depression, or another diagnosis, our team will work with you to create a personalized treatment plan that meets your needs.

Final Thoughts

Mood swings can make you feel out of control—but there is hope. With the right tools, support, and structure, you can create more emotional balance and start to enjoy better days more often.

At Lilac Center, we’re here to help you reclaim your emotional well-being—one skill, one day, one step at a time.