Emotional regulation

Keep a feelings journal

100

Write how you feel each day and why.

• “I felt ___ today because my friend helped me.”

• “I was ___ after work, so I went for a short walk to relax.”

grateful

exhausted

Name the emotion

100

Say the emotion clearly to yourself.

• “I feel ___, I miss parents.”

• “I feel ___ to find a solution.”

• “This shocking news made me ___.”

homesick

desperate 

stunned

Use deep breathing when you're stressed or worried

100

Breathe in for 4 seconds, hold, then breathe out for 4 seconds.

• “When I feel ___ before an exam, I breathe slowly and focus.”

• “I was ___ before the presentation, but breathing helped.”

anxiety 

terrified

Share your feelings

100

Talk to someone you trust

• “I was feeling ___ after the failed performance, so I told my sister.”

• “When I feel ___ for home, I call my parents.”

disappointed 

nostalgia 

Change the environment or activity

100

If you're stuck, change what you’re doing.

• “When I feel ___, I go outside or read something new.”

• “I was feeling ___ watching that horror movie, so I turned it off.”

ennui

disgust