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The Emotional Regulation Toolkit is a program that offers you a library of tools and exercises that increase your skills in getting through the discomfort that comes along with habits change. Remember, changing anxiety involves facing your feared stimulus. Use these tools to make the process more comfortable and possible.
Review, test and then practice any (or many, or all) of these tools and exercises that align with your personal preference.
They won't just make those specific moments of changing anxiety reactions easier and more possible; they’re also just good, healthy habits to practice in our overall, everyday living.
More background on these tools are mentioned on this page below.
EMOTIONAL REGULATION TOOLKIT
Build and Expand your Behavior Skills
Tools are broadly divided into 5 categories
SOMATIC AND BODY-BASED
Your emotional brain’s anxiety alarm has put your body into fight-flight-freeze. You body is now fired up with biochemical reactions and hormones that make anxiety behaviors much harder to resist.
You have to break this cycle by using tools to regulate your body chemistry.
Use these quick body-based tools to regulate your physical symptoms and return to a somatic equilibrium.
It is empowering to witness ourselves have this kind of agency over our otherwise difficult anxiety reactions. It’ll boost your confidence by seeing how anxiety doesn’t have to result in a downward spiral. You have tools that can nip it in the bud and keep you on your desired course.
BEHAVIOR
Practice building skills, habits and brain memories that demonstrate your capacity to delink your thoughts from your behaviors.
This category includes exercises in which we intentionally leverage opportunities from our day-to-day lives to build healthy skills that also support us in meeting our larger goals.
LANGUAGE AND COGNITION
Our thoughts and narratives matter considerably because they affect our world views and the tangible choices we make. If we have endured anxiety, it is undeniable that our habitual thoughts and narratives are not always on our side.
But we are not our anxiety (and we never were).
We now have to rigorously train ourselves to build our skills to align with our wisdom and self-awareness rather than with our anxiety.
Use the exercises in this category to change your thoughts and language to defuse from your attachment to anxiety. Practice them often to make them your default disposition. This is not just emotional regulation; it’s also living in congruence with your values.
VISUALIZATION
Practice tools which use non-verbal, mental imagery to imagine yourself in your change avatar. Trigger positive feeling states with these beautiful, raw images of the life of your wanting.
Visualizations aren’t meant to be understood as wishful thinking. From all the anxiety lessons you've heard in our community, you are equipped with a fact-based, scientific framework. Visualizations are aligned with that path as they build our skills to tap into inspiration, remind us of our priorities, and help short-circuit our tendencies to slip into anxiety patterns.
TRUTH-BASED AND EMOTIONAL
There are raw, healthy and productive feelings that will come up in you, once you are face to face with your own truth.
You don't need to hide from scientific facts nor your personal experience.
Instead, backed by your new, secure knowledge about anxiety, use your truth to activate the authentic emotions you may have buried for long. That is why this category of exercises is also called “emotional tools”.
The “Truth Checklist” I offer you includes specific exercises that will activate your truth so you can finally use your emotions as a constructive, healthy tool in taking you forward.
These tools can be used on their own to support your goals, but they are also effective in conjunction with the foundational program Anxiety Academy and/or the free YouTube videos. If you are also interested in Anxiety Academy, then look out for an email inside your membership account which will invite you to enroll in the Academy at a 10% discount.
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