🧠 EMOTION REGULATION TOOLKIT
Science-backed emotional support, when you need it most.
🔹 Introduction
Feeling overwhelmed, anxious, or emotionally stuck? This toolkit offers 10 quick-access techniques based on real psychological therapies like CBT, DBT, ACT, and EFT. Each technique is matched to a specific emotion — and written in clear, simple steps.
✅ How to use it:
• Choose the emotion you’re feeling right now
• Click the card to reveal a therapist-backed self-help tool
• Follow the steps — in the moment, wherever you are
Note: This toolkit is for everyday emotional support. It’s not a crisis tool. If you’re in danger or experiencing severe distress, please contact a licensed mental health professional or helpline.
💬 Click How You Feel: (Each item below is a card front – clicking reveals the card back)
I feel anxious
Click to reveal technique
STOP Technique
- Stop – Freeze for a moment. Don’t act yet — just pause.
- Take a breath – Inhale slowly through the nose, hold for 4 seconds, and exhale. Try: “I am safe. I am slowing down.”
- Observe – What am I thinking right now? What emotion is here — fear? shame? worry? What’s happening in my body?
- Proceed with one small action:
- Say one grounding truth aloud
- Put cold water on wrists or neck
- Step outside or stretch for 30 seconds
- Text a friend: “Just need a grounding chat”
- If the thought is intense, write it down and try the “Reframe the Thought” card next
I feel low / sad
Click to reveal technique
Behavioral Activation
- Understand the cycle: Low mood → avoid activity → more low mood.
- Choose one meaningful micro-action:
- Take a shower and change into fresh clothes
- Go outside for a 5-minute walk
- Text a friend with a simple “Hi”
- Eat something nourishing
- Tidy one small space around you
- Use the “3M” rule: Minimal, Meaningful, Manageable
I feel angry
Click to reveal technique
Opposite Action
- Name what’s happening: “I feel angry because…”
- Do the opposite of the urge:
- Instead of yelling → Speak slowly or leave the room
- Instead of withdrawing → Stay present, make eye contact
- Instead of blaming → Try asking, “Can we talk this out?”
- Physical opposites: Relax fists/jaw, stretch, 10 slow breaths
I feel overwhelmed
Click to reveal technique
Grounding – 5-4-3-2-1
- 5 things you can see
- 4 things you can touch
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
- Tips: Say aloud, move slowly, repeat cycle if needed
I feel numb
Click to reveal technique
Name It to Tame It
- Pause and take a slow breath
- Ask: “What might I be feeling right now?”
- Use Emotion Word Bank: Confused, Lonely, Ashamed, Frustrated, Hopeless, Numb
- Say aloud or write: “Right now, I feel… [emotion]”
- Optional: Mirror & eye contact: “I see you. You’re allowed to feel this.”
I feel ashamed
Click to reveal technique
Self-Compassion Script
- Hand on chest, breathe, say aloud: “This is a hard moment.”
- “Everyone feels like this sometimes.”
- “I deserve kindness, even when I feel ashamed.”
- Reflect: What would I say to a friend? Say that to self
- Alternate phrasing examples ✔️ “I made a mistake, but I’m not a mistake.”
I feel frustrated
Click to reveal technique
Reframe the Thought
- Catch the thought: “I always mess up.”
- Challenge it: Is it 100% true? Evidence against?
- Reframe: “This is hard, but I’ve handled hard things before.”
- Bonus: Write reframed thought on sticky note or reminder
I feel not good enough
Click to reveal technique
Thought Log – Catch, Challenge, Change
- Catch the thought – automatic belief behind feeling
- Challenge – real evidence or distorted belief?
- Change – Rephrase to kind, realistic thought
- Example prompt: “A more helpful way to see this is…”
I don’t know what I feel
Click to reveal technique
Emotion Wheel + Reflect
- Look at simplified emotion wheel: Angry • Afraid • Sad • Disgusted • Ashamed • Hurt • Joyful • Confused • Numb
- Ask: Which core emotion is closest? Sad → Lonely? Afraid → Anxious?
- Sentence: “Right now, I think I might be feeling ___.”
- End with: “It makes sense I’d feel this way, given what’s happening.”
I want to lash out or escape
Click to reveal technique
Urge Surfing
- Notice the urge – say “I’m having the urge to ___.” Don’t judge
- Breathe and visualize the urge as a rising and falling wave
- Set a timer – wait 90 seconds
- Anchor attention: breath, feet, surroundings. Say: “I can ride this out.”
- Optional actions: Walk 3 mins, clench & release fists, drink water, write urge down
What Do These Therapy Terms Mean?
| Acronym | Definition |
|---|---|
| CBT | Cognitive Behavioral Therapy — helps you recognize and change unhelpful thought patterns |
| DBT | Dialectical Behavior Therapy — teaches emotion regulation and distress tolerance |
| ACT | Acceptance and Commitment Therapy — helps you accept difficult emotions and act with values |
| EFT | Emotion-Focused Therapy — helps you identify, name, and process emotions deeply |
| MSC | Mindful Self-Compassion — teaches self-kindness during painful moments |
🛠 More Tools for Your Mind
Looking to deepen your growth? Explore other psychology-based tools from our library:
🧠 Psychology Cheat Sheets
Quick-reference guides to core psychology concepts — great for learners, students, and self-explorers. 📄 View Sheets
💸 Buy Aware – Financial Self-Awareness Tool
A fillable self-therapy tool to track and change impulse spending habits using behavioural psychology. 💡 Learn More
Note: This toolkit is for everyday emotional support. It’s not a crisis tool. If you’re in danger or experiencing severe distress, please contact a licensed mental health professional or helpline.