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The Regulation Toolbox

Hi, it’s Juliana!

Do you experience emotional dysregulation?

This means you struggle to manage and respond to your emotions in healthy ways.

If you do, I’d like to teach you how to change this.

There are two things our team believes you should focus on:

1.) You need to identify what’s causing your emotional dysregulation.

2.) You need to practice managing and responding to your emotions in healthy ways.

If you’re interested, you can click here to learn why.

But here’s an exercise our community uses to do this:

The Regulation Toolbox

Step 1: Create a List

Make a list of healthy ways you can manage and respond to your emotions.

Some favorites in the community are:

  • Holding an ice cube
  • Chewing sour candy
  • Running your hands under cold water

Pro Tip: 

If you’d like more techniques, you can ask Google or ChatGPT:

“Can I have a list of healthy ways to regulate my emotions?”

Step 2: Try Them and Rate

The next time you feel dysregulated, try and rate one of the techniques from 1-10.

1 being “didn’t help at all” and 10 being “helped a lot.”

Pro Tip: 

If the technique didn’t help you that much, try a different one next time. 

But if it did, it’s a good idea to stick with it.

Step 3: Double Down

The idea here is to use more of what worked and less of what didn’t. 

Over time, you’ll have a handful of techniques you can turn to when you need them.

To your healing,

Juliana