Module 7: Emotion Regulation IV: RODBT skills Continued

DEEP (skills for openness and flexibility)
Encourages letting go of rigid control by practicing openness, curiosity, and willingness. It helps you pause your automatic need to be “right” or in control and instead stay receptive to new experiences and feedback.

REVEALs (skills for social openness)
Focuses on self-disclosure and authenticity—sharing thoughts and feelings in a genuine, appropriate way to build trust and connection. The goal is to reduce emotional hiding and increase vulnerability in relationships.

VARIEs (skills for flexible responding)
Teaches how to vary your behavior and responses, especially when you’re stuck in habitual or perfectionistic patterns. It emphasizes adaptability, playfulness, and trying new ways of engaging rather than defaulting to rigid rules.

The Art of Non-Productivity
Targets the urge to always be doing, achieving, or optimizing. It encourages rest, spontaneity, and “just being” as a way to build well-being, creativity, and connection—challenging the belief that self-worth depends on productivity.

Overall: These skills work together to help us move from rigidity and emotional restraint toward openness, flexibility, and authentic social connection.