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Understand Your Emotions
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Understand and steer your feelings: where emotions live in the body, why some last longer, how they leak into decisions, naming them to tame them, precise emotion words, accepting feelings without accepting situations, what regulation strategies actually work, self-distancing, the cost of masking, reading others, supporting someone, and when to get help.
2h 56m5 constellations
01Notice emotions in your body and name them precisely
02Accept feelings without judging them, and act on the situation
03Use the regulation strategies that research shows work
04Support others through big feelings and know when to get help
Every lesson of Understand Your Emotions
15 lessons in 5 levels, about 3 hours. Level 1 is free.
Level 1What Emotions AreFree · 3 lessons
- Emotions live in the bodyNotice where you feel emotions physically: the first clue to what you're feeling.11 min
- Feelings pass, unless you feed themKnow which emotions last longest and what keeps them going.11 min
- Feelings leak into decisionsSpot when an unrelated emotion is steering a decision, and pause before you commit.12 min
Level 2Name ItMembership · 3 lessons
- Name it to tame itUse affect labeling (putting feelings into words) to take the edge off them.11 min
- More words, better choicesBuild emotional granularity, telling apart feelings like irritated, disappointed and hurt.12 min
- Accept the feeling, not the situationStop fighting your feelings, without giving up on changing what caused them.12 min
Level 3Regulate ItMembership · 3 lessons
- What actually works: the evidencePick emotion-regulation strategies that a big meta-analysis found effective, and drop the ones that backfire.12 min
- This too shall passUse temporal distancing (viewing today from the future) to shrink distress.11 min
- The hidden cost of hiding itKnow when keeping a straight face costs you, and the people you're with.13 min
Level 4Emotions With OthersMembership · 3 lessons
- Faces don't tell you everythingStop assuming you know what someone feels from their face, and ask.11 min
- When someone else is overwhelmedHelp someone through a big feeling, without dismissing it or rushing to fix it.13 min
- Checkpoint: the heated family dinnerUse naming, perspective and a pause when emotions run high with people you love.12 min
Level 5Your Emotional ToolkitMembership · 3 lessons
- Track your emotional patternsKeep a short emotion log to build granularity and spot what sets you off.11 min
- When feelings are too muchKnow the signs that it's time for help, and exactly where to get it.11 min
- Capstone: your emotions planPut noticing, naming, accepting and regulating into one personal plan.13 min
AFTER THE CORE