🌊 Feelings

Name it to tame it

Put the feeling into words, and give it a number.

Tiny version

Say quietly: “I’m feeling ___, about a __ out of 10.”

Start a 5-min timer

Good for

  • A wave of frustration
  • Snapping at someone
  • Feeling flooded

Why it helps

Naming an emotion engages the thinking part of the brain and tends to turn the intensity down a notch, which gives you room to choose what to do.

The full version

  1. Pause and notice where the feeling is in your body.

  2. Find a word for it: angry, embarrassed, anxious, sad.

  3. Rate it from 0 to 10.

  4. Rate it again in two minutes. It usually drops.

If this doesn’t click, try

All skills →
The rejection-sting pause When criticism hits hard, wait 90 seconds and check the story. 🌊 Feelings Movement snack Two minutes of moving to reset a foggy or restless brain. 🔋 Body & energy Good enough is finished Decide what “done” looks like before you start. 🌊 Feelings