Coaching practices for How to Process Feelings

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

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

• The instant something painful surfaces
• 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"
• There’s a hard thing from a while back that keeps replaying in tangled fragments and I’ve never sat down to actually put it into words
• When a big feeling crashes over me it’s like I become it
• When I’m upset I’m completely fused with the story

Practices that may help

1. Receive what comes with friendliness
   Welcome whatever emerges from the felt sense without judgment or urgency to fix it.
   Focusing and the Felt Sense, Made Practical
2. 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
3. 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
4. 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
5. 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
6. Acceptance (willingness)
   Make room for unwanted feelings instead of struggling against them, so they stop running the show.
   Acceptance and Commitment Therapy (ACT), Made Practical
7. 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
8. Mindful awareness of suffering
   Hold painful feelings in balanced awareness — neither suppressing them nor being swept away by them.
   Self-Compassion, Made Practical
9. Show up — turn toward difficult emotions
   Face difficult feelings with curiosity rather than suppressing, avoiding, or being swept into them.
   Emotional Agility, Made Practical
10. Ask the felt sense what it needs
    Once a handle fits, gently ask the felt sense: "What does this need? What would help?"
    Focusing and the Felt Sense, Made Practical

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