Coaching practices for How Deal with Your Emotions

Describe almost anything you are working through and IX Coach finds the practices whose real-world fit is closest. For How Deal with Your Emotions, these are the strongest matches in the current practice library.

Does this sound like the set of challenges you might be facing?

• When a big feeling crashes over me it’s like I become it
• I try to keep the emotion out and stay reasonable, but it never actually stays out
• When I’m upset I’m completely fused with the story
• When a wave of anger or panic hits, it feels like it’ll swallow me whole if I don’t do something right now
• I feel the jealousy or the hurt and then immediately pile on a second layer of "I shouldn’t feel this, a mature person wouldn’t"

Practices that may help

1. Mindfulness of the current emotion
   Observe the emotion as a wave passing through — without judging it, feeding it, or running from it.
   DBT Emotion Regulation Skills, Made Practical
2. Bring feelings into the conversation deliberately
   Name the emotions instead of leaking them — unspoken feelings don’t leave, they distort.
   Difficult Conversations, Made Practical
3. O — Observe: Notice What Is Actually Happening
   After the stop, observe the situation, your emotions, and your urges — without judgment and without acting on them.
   The STOP Skill: A DBT Technique for Crisis Moments
4. Riding the emotion wave with anicca awareness
   When a strong emotion hits, track it through its full arc — notice it peak and fall without fleeing or amplifying.
   Anicca: Working Practically with Impermanence
5. Give yourself permission to feel
   Drop the judgment about whether you should or shouldn’t feel a certain way — the emotion is already there.
   Radical Honesty About Emotions, Made Practical
6. Observe the emotion without feeding it
   When a strong emotion hits, watch it without adding the story that keeps it going.
   The 90-Second Rule, Made Practical
7. Understand the function of the emotion
   Every emotion evolved because it does something useful — learn what yours is trying to do.
   DBT Emotion Regulation Skills, Made Practical
8. P — Proceed Mindfully: Act from Wisdom, Not Impulse
   After observing, ask: "What action is consistent with my goals and values right now?" — then act on that.
   The STOP Skill: A DBT Technique for Crisis Moments
9. Self-awareness
   Notice your emotions as they arise and recognize how they shape your judgment and behavior.
   Emotional Intelligence, Made Practical
10. Name what the emotion is doing in your body
    Track the physical signs of the emotion as they move through — this alone reduces their intensity.
    The 90-Second Rule, Made Practical

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