Coaching practices for Show Up to Emotions

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

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

• The moment a hard feeling shows up I’m already busy escaping it
• When a feeling takes over I’m just lost inside it, like it’s the whole room
• When a big feeling crashes over me it’s like I become it
• 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
• When I’m upset I’m completely fused with the story

Practices that may help

1. Show up — turn toward difficult emotions
   Face difficult feelings with curiosity rather than suppressing, avoiding, or being swept into them.
   Emotional Agility, Made Practical
2. 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
3. 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
4. Self-awareness
   Notice your emotions as they arise and recognize how they shape your judgment and behavior.
   Emotional Intelligence, 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. 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. Recognize aware presence within strong emotion
   When a strong emotion arises, shift to noticing the awareness in which the emotion appears rather than being swept by it.
   Non-Dual Awareness, Made Practical
8. Map your personal emotion triggers
   Know which situations, times of day, and states reliably trigger your most intense emotions — so you can intervene upstream.
   The 90-Second Rule, Made Practical
9. 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
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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