Coaching practices for How to Deal with Your Emotions by Yourself

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

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

• Whatever I’m feeling, I pile on top of it
• When a big feeling crashes over me it’s like I become it
• 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"
• When I’m upset I’m completely fused with the story
• I’ll snap at someone or make a bad call and only realize hours later that I was already in a mood the whole time

Practices that may help

1. N — Nurture with self-compassion
   Offer the part that is suffering what it most needs — care, acknowledgment, reassurance — as you would a dear friend.
   RAIN Meditation: Tara Brach’s Four-Step Practice
2. 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
3. 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
4. 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
5. Self-awareness
   Notice your emotions as they arise and recognize how they shape your judgment and behavior.
   Emotional Intelligence, Made Practical
6. Mindful awareness of suffering
   Hold painful feelings in balanced awareness — neither suppressing them nor being swept away by them.
   Self-Compassion, Made Practical
7. Bring feelings into the conversation deliberately
   Name the emotions instead of leaking them — unspoken feelings don’t leave, they distort.
   Difficult Conversations, 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. 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
10. Map your emotional landscape
    Identify which situations reliably produce which emotions for you — before you need to regulate them.
    Situation Selection, Made Practical

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