Practice Feeling Emotions: 10 Evidence-Based Coaching Practices
Describe almost anything you are working through and IX Coach finds the practices whose real-world fit is closest. For Practice Feeling Emotions, these are the strongest matches in the current practice library.
Practices that may help
- 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 - 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 - 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 - R — Recognize what is happening
Pause and name what is actually present: "Fear is here," "Anger is here," "Shame is here."
RAIN Meditation: Tara Brach’s Four-Step Practice - Graduated anger inoculation (stress inoculation exposure)
Practice coping with anger in imagination — from mild triggers to intense ones — before you face them live.
Novaco Anger Management, Made Practical - 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 - 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 - I — Investigate with gentle, curious attention
Bring kind curiosity to the emotion: Where is it in the body? What does it most need?
RAIN Meditation: Tara Brach’s Four-Step Practice - Expand your emotional range by studying the outer rings
Spend 5 minutes with the outer ring of the Feeling Wheel weekly, learning the names of emotions you do not yet use.
The Feeling Wheel: Building Emotional Vocabulary - 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
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
- Something just set me off and I can feel it surging right now
- When I’m upset I’m completely fused with the story
- I can tell I’m off — short with people, tight, reactive — but if you asked me what I’m actually feeling I couldn’t say, and I want to slow down enough to even know what’s going on in me.
- I can stay calm reading about it, but the moment I’m actually in the situation all my good intentions vanish and I react
Related concerns
- How Can I Learn To Control My Emotions
Observe the emotion as a wave passing through — without judging it, feeding it, or running from it.
Mindfulness of the current emotion
- How Deal With Your Emotions
Observe the emotion as a wave passing through — without judging it, feeding it, or running from it.
- How I Deal With My Emotions
Observe the emotion as a wave passing through — without judging it, feeding it, or running from it.
- How To Better Connect With Your Emotions
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.
- How To Cope With Emotions
Observe the emotion as a wave passing through — without judging it, feeding it, or running from it.
- How To Deal With Emotions During Period
When a strong emotion hits, track it through its full arc — notice it peak and fall without fleeing or amplifying.
Riding the emotion wave with anicca awareness
Describe your situation in your own words to search the complete practice library.