What are common challenges with the feeling guide?

Having big reactions Feelings changing quickly Struggling to calm down

What can I try to help with the feeling guide?

When you notice a feeling building, say its name out loud: "I am feeling frustrated right now." This simple act engages your prefrontal cortex and can significantly reduce the feeling's intensity. When emotions feel overwhelming, do something intensely physical for 60-90 seconds: sprint on the spot, do wall push-ups, squeeze a stress ball as hard as you can. Physical exertion burns off the adrenaline that big emotions create. Create a "regulation menu" — a written list of 5 things that help you calm down, personalised to you. Stick it on your wall or keep it in your phone. When you are upset, your brain cannot think of solutions, so having a pre-made list means you do not have to.

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The Feeling Guide

Emotion Regulation

1 min read

The Feeling Guide helps you understand and handle your feelings.

The Noticer The Energy Manager