Self-Sabotage Workbook

How to Manage Strong Emotions

Take a step back and simply notice your emotions

Experience your emotion as a wave on a beach, coming and going

Try not to block or suppress the emotion

Respect your emotion and let go of any judgments you may have about it

Observed how long it took for the emotional intensity to subside

Practiced willingness to have unwelcome emotions

Notice the action urge that went with your emotion

Notice where in your body you feel the emotional sensations

Remember to experience the sensations as long as you can

Do not react to your emotion straight away

Remind yourself of times when you felt differently

Do not judge the emotion you are experiencing

Practice willingness

Radically accept the emotion you are feeling and experiencing

Try to send this emotion love and acceptance

Try not to amplify the emotion

Try not to hold on to the emotion or it's intensity

Do not try to keep the emotion around longer than it wants to stay