3-Minute Emotional Regulation

Time needed: 3 minutes (60 seconds each)

Setting: When emotions feel overwhelming or intense

Purpose: Moving from emotional overwhelm to manageable feeling

Emotion Recognition (60 seconds)

What: Name and locate what you're feeling:

- Take a breath and ask "What emotion am I experiencing right now?"

- Name it simply: anger, sadness, anxiety, frustration

- Notice where you feel it in your body (chest, stomach, shoulders)

- Say to yourself "I notice I'm feeling [emotion], and that's okay"

- Remind yourself emotions are temporary visitors, not permanent residents

Notice: Relief that comes from naming emotions, where feelings live in your body, how acknowledgment shifts intensity

Why: Naming emotions activates prefrontal cortex, reduces amygdala reactivity, creates space between you and the feeling

Body Regulation (60 seconds)

What: Use your body to shift your emotional state:

- Take 4 slow breaths, making exhales longer than inhales

- Press feet firmly into ground, feeling supported

- Relax shoulders and jaw consciously

- If agitated: slow movements or gentle stretching

- If shut down: small movements to activate energy

Notice: How breath changes emotional intensity, grounding through physical contact, what your body needs for regulation

Why: Body and emotions are interconnected, physical regulation supports emotional regulation, gives you agency in the process

Perspective Shift (60 seconds)

What: Create some space around the emotion:

- Ask "What does this emotion need me to know?"

- Consider "How might I feel about this tomorrow?"

- Remind yourself "I can feel this and still be okay"

- Think of one small thing you can do to support yourself right now

- Trust that you have capacity to handle this feeling

Notice: How perspective creates breathing room, wisdom that emotions sometimes contain, your resilience in handling difficult feelings

Why: Perspective prevents emotional overwhelm, builds confidence in emotional capacity, guides responsive rather than reactive choices

Closing: "I can feel my feelings and still be okay"

Notice: How regulation feels different from suppression or explosion

Why: Emotional regulation is a skill that improves with practice, essential for wellbeing and relationships

Tips:

- Practice when emotions are manageable, not just in crisis

- Different techniques work for different emotions

- Regulation doesn't mean eliminating emotions

- Build your regulation toolkit gradually

- Seek support when emotions feel too big to handle alone