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.