READ THE BODY

What is the emotion doing?

When an emotion is manageable enough to examine, notice its physical signs and its urge to act.

Choose one skill.

You can stop, change skills, or seek support.

Where is the emotion?

Emotion regulation · Observe current emotion

Notice. Notice your current posture, breathing, and urge to act.
Name. Name the present situation as simply as you can.
Choose. Use a manageable emotion. If intensity is too high to observe, return to Survive the Wave.
Try. Notice where the emotion is felt: face, throat, chest, belly, hands, or legs. Describe temperature, pressure, movement, posture, or expression. Stay with what is available rather than searching for a particular sensation.
Observe. Notice what followed, including little or no change. Decide what the situation needs next.

Find the action urge

Emotion regulation · Model of emotions

Notice. Notice your current posture, breathing, and urge to act.
Name. Name the present situation as simply as you can.
Choose. Choose this invitation if it suits the moment. You can leave it at any point.
Try. Notice whether you want to move toward, leave, hide, attack, speak, or go quiet. Name the urge without carrying it out. Ask what acting on it would do in this situation.
Observe. Notice what followed, including little or no change. Decide what the situation needs next.

Emotion without the story

Emotion regulation · Mindfulness of current emotions

Notice. Notice your current posture, breathing, and urge to act.
Name. Name the present situation as simply as you can.
Choose. Choose this invitation if it suits the moment. You can leave it at any point.
Try. Notice the feeling as sensation and movement. When you start replaying the event, notice that and return to the physical emotion for a moment. You can return to the event and any needed problem-solving afterward.
Observe. Notice what followed, including little or no change. Decide what the situation needs next.

Name it

Emotion regulation · Describe emotions

Notice. Notice your current posture, breathing, and urge to act.
Name. Name the present situation as simply as you can.
Choose. Choose this invitation if it suits the moment. You can leave it at any point.
Try. Try: “I notice… My body is doing… The urge is… This may be…” Give the emotion a tentative name. Let uncertainty remain if more than one name fits.
Observe. Notice what followed, including little or no change. Decide what the situation needs next.

Notice what is already here.
Include a little more.
Listen for what changes.
And return when you choose.