Here are emotion regulation exercises that you can use to better understand, tolerate, and respond to intense emotions without becoming overwhelmed or shutting down. These draw from evidence-based practices like DBT (Dialectical Behavior Therapy), CBT, mindfulness, and somatic therapy.
Name It to Tame It
Purpose: Build emotional awareness and reduce reactivity.
How:
Pause and ask: What am I feeling right now?
Try to label it with specificity: “I feel ___” (e.g., frustrated vs. angry).
Use a feelings wheel to expand emotional vocabulary.
Why it works: Naming an emotion engages the thinking brain and quiets the reactive part (amygdala).
The STOP Skill (DBT)
Purpose: Prevent impulsive, emotion-driven reactions.
Acronym:
S – Stop: Freeze. Don’t act on the urge.
T – Take a breath: Ground your body with slow breathing.
O – Observe: Notice thoughts, emotions, and physical sensations.
P – Proceed mindfully: Choose your next step based on your goals and values.
Opposite Action
Purpose: Reduce unwanted emotions by doing the opposite of what they urge you to do.
Example:
If feeling ashamed → look someone in the eye.
If feeling sad and wanting to isolate → reach out to a friend.
If feeling anxious and avoiding → take one small approach step.
Self-Soothing with the 5 Senses
Purpose: Calm the nervous system and return to the present moment.
Try one activity for each sense:
Sight: Look at calming images, light a candle, nature scenes.
Sound: Play soothing music, nature sounds, white noise.
Smell: Essential oils, scented lotion, incense.
Taste: Sip tea, eat something warm or grounding.
Touch: Weighted blanket, soft fabric, self-hug, warm shower.
Emotions as Messengers Exercise
Purpose: Shift your relationship to difficult emotions.
Ask:
What is this emotion trying to tell me?
What need might be underneath it?
What would I say to this emotion if it were a person?
Example: “My anger is telling me I feel disrespected. I need to set a boundary.”
Grounding with 5-4-3-2-1
Purpose: Anchor yourself in the present during emotional flooding.
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
Daily Emotion Check-In (Journal)
Purpose: Increase self-awareness and track emotional patterns.
Each day, write:
What emotion did I feel most today?
What triggered it?
How did I respond?
What would I try differently next time?
Contact Bee Blissful today for more information on how a therapist can help you with emotional regulation.
