Introduction: Take Charge of Your Emotions Today
Do you ever feel like your emotions control you instead of the other way around? One moment, you’re calm, and the next, you’re overwhelmed by stress, sadness, or frustration. Emotional ups and downs are a normal part of life, but when emotions become unmanageable, they can interfere with your relationships, work, and overall happiness.
The good news? You can take back control.
Using science-backed emotional regulation techniques from Dialectical Behavior Therapy (DBT), Mindfulness, and Acceptance and Commitment Therapy (ACT), you can learn how to:
✅ Stay calm in stressful situations
✅ Reduce emotional reactivity
✅ Handle difficult feelings without shutting down
✅ Stop spiraling into anxiety, anger, or sadness
In this guide, you’ll discover insanely effective tricks to regulate your emotions, plus free resources and workbooks to help you put them into practice.
👉 Want expert guidance? Get my free Emotional Regulation Starter Kit!
📥 Download Now
Why Emotional Regulation Is So Important
Emotional regulation is the ability to manage your emotional responses, so you don’t act impulsively or let emotions overwhelm you.
💡 Signs of Poor Emotional Regulation:
- Overreacting to small issues
- Struggling to calm down after an argument
- Feeling stuck in negative emotions for hours or days
- Avoiding difficult feelings instead of dealing with them
- Saying or doing things you regret when emotional
If you relate to these, don’t worry—emotional regulation is a skill you can develop with the right tools.
👉 Need structured DBT exercises? Get my DBT Toolkit Emotional Regulation Workbook!
📚 Get the Workbook Here
Insanely Effective Emotional Regulation Tricks
A. STOP Skill: Interrupt Emotional Overwhelm
The STOP skill from DBT helps you pause before reacting emotionally:
🔴 S – Stop what you’re doing immediately.
🔄 T – Take a step back. Breathe before saying or doing anything.
👀 O – Observe your thoughts, feelings, and surroundings.
✅ P – Proceed mindfully. Choose your next action carefully.
💡 Why It Works:
When emotions surge, we often react impulsively. The STOP skill gives your brain time to reset so you can respond rationally instead of emotionally.
👉 Want a structured way to master DBT techniques?
📚 DBT Explained by Suzette Bray
The TIPP Skill: Physically Reset Your Nervous System
Sometimes, emotions are so intense that you need a body-based trick to calm down. That’s where the TIPP skill comes in:
🧊 T – Temperature change: Splash cold water on your face or hold an ice pack to quickly lower emotional intensity.
🏃 I – Intense exercise: Do 20 jumping jacks or sprint in place for 1 minute to release stress.
💨 P – Paced breathing: Inhale for 4 seconds, hold for 4, exhale for 6.
🧘 P – Progressive muscle relaxation: Tense and release muscles from head to toe.
💡 Why It Works:
These techniques activate your body’s relaxation response, bringing down emotional distress within minutes.
👉 Need a quick reference for coping strategies?
📥 Download 101 Coping Skills Everyone Should Know
Opposite Action: Change Your Mood Fast
When you’re stuck in a negative emotion, your instincts often reinforce it. Opposite Action teaches you to do the opposite of what your emotions tell you to do.
💡 Examples:
- Feeling sad? – Watch a comedy or go for a walk instead of isolating.
- Feeling anxious? – Take slow, deep breaths instead of avoiding the situation.
- Feeling angry? – Speak calmly and kindly instead of yelling.
👉 Want to master Opposite Action and other DBT techniques?
📚The DBT Workbook for Emotional Relief
The PLEASE Skill: Strengthen Emotional Resilience
Your physical health plays a huge role in emotional stability. DBT’s PLEASE skill reminds us that taking care of our bodies can improve emotional regulation.
How to Use the PLEASE Skill:
🔹 P – Physical Health: Address any medical concerns—chronic pain, illness, or lack of sleep can make emotions harder to manage.
🔹 L – Lifestyle Choices: Reduce caffeine, alcohol, and substance use that might be affecting your mood.
🔹 E – Eat Healthy: Balanced meals with proteins, whole grains, and healthy fats help stabilize mood.
🔹 A – Avoid Mood-Altering Substances: Alcohol, drugs, and excessive sugar can worsen emotional instability.
🔹 S – Sleep: Aim for 7-9 hours per night to support mood regulation.
🔹 E – Exercise: Regular movement boosts serotonin and reduces stress.
💡 Why It Works:
Unhealthy habits make emotions more intense and harder to control. The PLEASE skill helps build a strong foundation for emotional resilience.
👉 Need a guide to track and improve your emotional regulation?
📚 DBT Toolkit Emotional Regulation Workbook
Take the First Step Toward Emotional Control
You don’t have to be ruled by your emotions. You can gain control over your reactions, reduce stress, and feel more at peace.
Take Action Now:
📚 DBT Toolkit Emotional Regulation Workbook
📥 Free Emotional Regulation Starter Kit
📥 101 Coping Skills Everyone Should Know
💬 Want expert guidance? Connect with a DBT therapist today!
👉 Find Your Online Therapist Now 🚀
With the right tools, you can take charge of your emotions and create a more balanced life.
