Coaching practices for How to Handle Your Emotions June Hunt

Describe almost anything you are working through and IX Coach finds the practices whose real-world fit is closest. For How to Handle Your Emotions June Hunt, 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
• When I’m upset I’m completely fused with the story
• 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"
• At my kid’s graduation, at a goodbye, I feel proud and gutted in the same breath and I don’t know what to do with both
• The second a hard feeling shows up I clamp down on it and shove it away, but it just keeps coming back louder

Practices that may help

1. Radical Honesty About Emotions, Made Practical
   Naming and honestly expressing what you feel — rather than suppressing, masking, or performing emotions — is linked to lower physiological stress, better relationships, and more effective self-regulation. Decades of research on expressive writing and emotional disclosure support the general principle, though effects are modest and depend heavily on how disclosure is done.
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. 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. 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
5. Holding joy and sadness simultaneously
   When you notice a joyful experience that also carries loss, resist the urge to choose one emotion over the other.
   Mono no Aware: The Pathos of Things
6. RAIN — Allow the experience to be here
   Let the feeling exist as it is for a moment, without pushing it away or feeding it.
   Radical Acceptance, Made Practical
7. Opposite action
   When an emotion doesn’t fit the facts or is unhelpful, act opposite to its urge — fully and wholeheartedly.
   DBT Emotion Regulation Skills, Made Practical
8. Expressive writing about emotional experiences
   Write unfiltered about your feelings and thoughts around a difficult event — for processing, not performance.
   Radical Honesty About Emotions, Made Practical
9. Bring feelings into the conversation deliberately
   Name the emotions instead of leaking them — unspoken feelings don’t leave, they distort.
   Difficult Conversations, Made Practical
10. Check the facts and opposite action
    Test whether an emotion fits the facts; if it doesn’t, act opposite to its urge to change it.
    Dialectical Behavior Therapy (DBT) Skills, Made Practical

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