1. Take a break. Practice mindfulness 2. Use [[Description of emotions chart]] to help understand what you’re feeling. 3. Try to recognise and label the emotion: 1. What am I feeling right now? 2. Why am I feeling this way? 3. What triggered this emotion? 4. How intense is this emotion on a scale of 1 to 10? 5. What thoughts or beliefs are associated with this emotion? 4. Then start to challenge and reframe thoughts and emotions: 1. Is there evidence to support this emotion or belief? 2. What alternative interpretations are there for this situation? 3. How might someone else view this situation? 4. What are the potential consequences of acting on this emotion? 5. How would I advise a friend who is experiencing similar emotions? See also - [[Writing down emotions has several benefits]]