Coaching practices for Rate Your Emotions

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

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

• Something big happened and I feel two opposite things at once
• Every feeling I have collapses into the same three words
• My moods seem to come out of nowhere
• Everything just comes out as "stressed" or "I feel bad," and that catch-all blob never tells me what to actually do
• Everything that isn’t good just comes out as "stressed" or "off"

Practices that may help

1. Notice and name mixed or contradictory emotions simultaneously
   When something significant happens, look for two or more emotions that coexist — even contradictory ones.
   The Feeling Wheel: Building Emotional Vocabulary
2. Expand your feelings vocabulary
   Deliberately learn and use a wider range of emotion words than "good" and "bad".
   Emotional Granularity: Precision as a Regulation Skill
3. Map your emotional landscape
   Identify which situations reliably produce which emotions for you — before you need to regulate them.
   Situation Selection, Made Practical
4. Granular labeling: move from broad to specific emotion words
   Replace "stressed" or "bad" with the most specific emotion word you can find.
   Name It to Tame It: Affect Labeling in Practice
5. Name the emotion accurately
   Use precise emotion words — not just "fine" or "stressed" — to be honest with yourself about what you actually feel.
   Radical Honesty About Emotions, Made Practical
6. 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
7. Rate emotional intensity before and after
   Record your emotional intensity (0–100) at the start and end of each thought record to track real change.
   The Thought Record: CBT’s Core Self-Examination Tool
8. 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
9. Rate the intensity, not just the type
   Add a number: "irritated, about a 3" tells you more than "irritated" alone.
   Emotional Granularity: Precision as a Regulation Skill
10. Use the SUD scale to track progress honestly
    Rate your distress 0–10 before and after each round to make changes visible and guide when to stop.
    EFT Tapping: What It Is, How to Do It, and What the Evidence Shows

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