Emotional regulation reset

1. Notice — what is the body doing?

Heart rate, jaw, shoulders, heat, tightness.

2. Name — what is the emotion, specifically?

Primary, not secondary. Often hurt, fear, or shame underneath the anger.

3. Contain — what won't you do in the next 90 seconds?

4. Choose — what would the calmer version of you do here?

Looking back in a year, what would I want to have done?