Emotion regulation

Tools for handling the feeling itself

Regulating an emotion doesn't mean getting rid of it or pretending you're fine. It means staying in charge of what you do while you feel it. These are real, widely taught skills — the same ones therapists teach — written so you can use them on your own.

Cool down fast

For the next two minutes, when you're at an 8 or 9 and about to do something.

Work with the thought

For when the feeling has settled enough to think, but it's still giving bad advice.

Lower the baseline

For why everything's been hitting harder than usual lately.

What are you dealing with?

Cool down fast

Work with the thought

Lower the baseline

Want the timed version?

The coping toolkit has guided breathing, grounding and a body scan you can just follow along with instead of reading.

Practise spotting the traps

Thought Sorter turns catching thinking traps into a game, which is a much easier way to learn it than a worksheet.

Tools for handling the feeling itself

Cool down fast

The STOP skillFor when you're about to do something you'll regret

Temperature changeThe fastest physical reset there is

Urge surfingRide it instead of fighting it

Work with the thought

Opposite actionWhen the feeling's advice is bad advice

RAINFor feelings you keep pushing down

Catch the thinking trapNot positive thinking — accurate thinking

Lower the baseline

Look after the basicsWhy everything feels worse on no sleep

Know your windowSpot the warning signs before you blow

Want the timed version?

Practise spotting the traps