Time your emotions

Emotions don’t actually last very long. It’s in the nature of emotions to be intense but fleeting:

  • If you feel upset emotionally, notice what the dominant emotion you’re feeling is.
  • Rate the intensity of that emotion on a scale from 1 to 10.
  • Set a timer on your phone for 3 minutes.
  • Now go about whatever it is you were doing, trying your best not to think about that emotion.
  • When the timer goes off, re-rate your emotion on a scale from 1 to 10.
  • Repeat 2 more times.

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