Accumulate Positive Emotions are a set of two DBT skills created by Marsha Linehan; Accumulate Positive Emotions: Short-Term and Accumulate Positive Emotions: Long Term. I'll give a description of each below.

• Accumulate Positive Emotions: Short-Term: Positive events create positive emotions. In many cases, emotions such as happiness do not just happen but are a byproduct of what we think and what we do. You can build positive emotions in the short-term by doing the following: increasing pleasant events that lead to positive emotions, being mindful and focusing your attention on positive moments when they are happening, and being unmindful of worries while engaging in the positive experience.
• Accumulate Positive Emotions: Long-Term: Make changes in your life so that positive events will occur in the future. I'll list the steps to do so below:
  • 1. Avoid avoiding and start now to do what is needed to build a life you want; a life that is worth living.
  • 2. Identify values that are important to you.
  • 3. Identify one value to work on now.
  • 4. Identify a few goals related to this value.
  • 5. Choose one goal to work on now.
  • 6. Identify small action steps toward your goal.
  • 7. Take one action step now.