- Mindful acceptance: Let be the things you cannot change. Write out a list of the things you can and cannot control. Acknowledge your emotions but don't hold on to them.
- Self-distancing: Observe your situation like a “fly on the wall”. Mentally remove yourself from the situation that is causing negative emotions. Being like a fly on the wall helps to cultivate a broader perspective.
- Reappraisal: Find the positives in negative situations. Learn to pause in the face of something negative and think of or write down at least one positive.
- Practice makes perfect. Try these techniques in easier practice situations, and you will build your emotion regulation ability, so that you’re more prepared to handle the tougher situations.
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