Emotional regulation means noticing feelings and choosing how you respond.
Example James brings a work message home
James is furious about a blunt work message. At dinner, he snaps at his family. Asking for clarification before leaving work could have given him a next step.
You deserve more options than firing back or swallowing every complaint.
Calm isn't the goal. Choosing a response you can stand behind is.
This guide gives you practical moves for different moments:
- Before: preparing for a stressful situation
- During: making room for a deliberate response
- After: recovering and deciding what comes next
Pick one of these 27 moves that fits today.
Keep the one-page moves card nearby for a short reminder.
Some hard moments come from another person: a sharp message or an argument.
Others come from a situation nobody chose: an illness or a long wait for news.
The moves help with both. With a person, you can choose what you say and when. With a situation, you can choose your next step and what to let go of.
| When it's a person | When it's a situation |
|---|---|
|
Example A sharp work message A colleague sends a sharp message about your work.
|
Example A canceled train Your train is canceled on the way home.
|
Table of Contents
Before a difficult moment
- 1. Leave room for the unexpected
- 2. Spot the situation that catches you out
- 3. Choose a better time or place
- 4. Give yourself food, rest and a little margin
- 5. Practice your pause on an ordinary day
- 6. Put something enjoyable in the day
- 7. Decide what you want the conversation to achieve
During a difficult moment
- 8. Count to three before you react
- 9. Let your breathing slow down
- 10. Give the feeling a more precise name
- 11. Notice where you are bracing
- 12. Bring your attention back to the room
- 13. Walk a little before you return
- 14. Release the muscles you are holding tight
- 15. Let the feeling be there for a moment
- 16. Separate what happened from the story you added
- 17. Check the stakes and the real deadline
- 18. Borrow the advice you would give a friend
- 19. Shrink the task to the next useful action
- 20. Say what you need and what you can offer
- 21. Ask someone to stay with you for a bit
- 22. Take the next step while you feel awkward
After a difficult moment
- 23. Check what the moment actually changed
- 24. Write the reply you will not send
- 25. Describe your mistake without insulting yourself
- 26. Repair the consequence you can name
- 27. Choose one change for the next time
When hard moments keep happening
What the research says
Common questions
Conclusion
Before a difficult moment
Make room before the day asks too much. James and the other people in this guide are fictional, facing everyday situations.
1 Leave room for the unexpected
Example A canceled train changes your evening
Your train is canceled, a friend is waiting and the evening suddenly feels written off. The schedule has declined your invitation to cooperate.
Try this: Pick one optional task you can drop if today's plan changes.
Leaving a little room now gives you less to rearrange when a delay arrives. Keep the commitment that matters most and loosen the rest.
With a person: A colleague asks for late changes; offer a time tomorrow instead of giving up your evening.
With a situation: Your train is canceled; tell your friend you'll be late and skip the errand on the way.
If plans change: tell whoever is waiting.
Let the optional errand wait.
2 Spot the situation that catches you out
Example Emma faces another late money talk
Emma gets home from a late shift and finds another money conversation waiting. Within minutes, they're arguing about each other's character instead of the bills.
Try this: Write down what was happening just before your last two difficult moments.
A repeated detail gives you something you can prepare for next time. Look at the setting before blaming yourself for having the same reaction.
With a person: Money talks after work keep turning sharp; suggest Saturday morning after breakfast for the next discussion.
With a situation: The morning rush keeps overwhelming you; put tomorrow's bag beside the door before bed.
3 Choose a better time or place
Example Roommates argue in a crowded kitchen
Two roommates are arguing about the cleaning schedule while three people make dinner around them. Neither wants to back down in front of the whole kitchen.
Try this: Choose a quieter place or a specific later time for the task in front of you.
Less noise gives you room to listen or think. A named time also tells the other person when you'll return.
With a person: The kitchen argument is getting louder; say, "Let's talk in the living room after dinner."
With a situation: You're trying to sort bills with the television blaring; take one envelope to a quieter table.
Example James puts the message aside for pickup
James leaves the phone on the hall table before school pickup and sets a time afterward to ask which sections need changing.
4 Give yourself food, rest and a little margin
Example Tom has no break between commitments
Tom has a long family visit ahead and no lunch packed. Another job is planned immediately afterward. There's already no room in the day for being tired.
Try this: Set aside something to eat or mark one break in today's calendar.
Hunger and tiredness can make a demanding day harder. Meeting a basic need gives you one less difficulty to carry into the next task.
With a person: A family visit often runs through lunch; pack a sandwich so you're not handling awkward comments hungry.
With a situation: An illness has left you tired; move one optional job to another day and use the gap to rest.
Tom packs lunch and postpones the later job.
5 Practice your pause on an ordinary day
Example Lucy waits at the checkout
Lucy is stuck at the checkout while someone looks up a price. The complaint is ready, but there's time to pause before saying anything.
Try this: Practice counting slowly to three with your phone on the table before you pick it up.
An everyday irritation gives you a chance to practice with little at stake. A familiar action is easier to remember when a harder moment arrives.
With a person: A routine message pops up; read the whole message and count before opening the reply box.
With a situation: The checkout line stops moving; use the wait to count before deciding whether to ask for help.
Keep a reminder beside your phone: pause before answering.
6 Put something enjoyable in the day
Example A caregiver makes room for a break
A caregiver has arranged for someone else to take over for a while. The temptation is to spend the whole break catching up on jobs.
Try this: Put one small activity you enjoy into a free part of today's plan.
A break needs something worth looking forward to. Giving pleasure a place in the day stops every spare minute becoming another chore.
With a person: After a tense family visit, keep your plan to listen to a favorite record before returning calls.
With a situation: You're waiting for news you cannot hurry; spend part of the wait tending your balcony plants.
7 Decide what you want the conversation to achieve
Example Ben prepares for a money conversation
Ben is rehearsing a speech about household spending before they've worked out what they can afford.
Try this: Finish the sentence, "By the end of this conversation, I want us to..."
A clear result helps you ask for something useful. Winning a point about someone's tone may leave the actual problem untouched.
With a person: Before discussing spending, Ben chooses one goal: agreeing what each partner can afford after the bills.
Ben's first question asks for the agreement he wants: "Can we work out what's left after this month's bills?"
With a situation: A broken refrigerator disrupts dinner; say, "Can we agree who will save the food and who will call for repairs?"
What needs to be different afterward?
What can I ask for clearly?
Keep the moves nearby
Get the moves card for a short reminder.
The moves
27 ways to meet a difficult moment
Pick one move that fits this moment.
Before. During. After. One printable A4 page to keep nearby.
During a difficult moment
Pick the move that fits this moment. You don't need to complete a sequence before you're allowed to answer someone.
8 Count to three before you react
Example Sarah hears a pointed remark
Sarah hears the pointed remark across the dinner table and has an answer ready before her partner finishes speaking.
Try this: Count slowly to three with your mouth closed or your fingers away from the reply box.
The gap gives you time to choose your next action before answering in anger.
With a person: Your partner makes a sharp remark; count before asking, "What did you mean by that?"
With a situation: The boiler stops working; count before abandoning the day's plans, then find the repair number.
Example James waits before answering the revision request
James keeps both thumbs away from the revision message for those counts before choosing what to ask.
9 Let your breathing slow down
Example Anna rushes her words at a meeting
Anna is about to speak at a residents' meeting and notices each sentence arriving on a rushed breath.
Try this: Let your next out-breath take a little longer, without forcing or holding your breath.
A gentler pace gives you a pause before rushing into the next sentence. Keep the breathing comfortable.
With a person: You're about to interrupt a neighbor; let one breath ease before making your point.
With a situation: The appointment is running late; let the next out-breath take a little longer, without forcing it.
If you feel light-headed or uncomfortable, return to your usual breathing. Anna can begin again with the first point, rather than trying to say everything at once.
In a daily breathing trial, five minutes of practice each day for 28 days improved positive mood.
10 Give the feeling a more precise name
Example Kate feels let down by a friend
Kate's friend cancels and Kate decides she doesn't like the friend much anyway. Then she remembers how much she'd been looking forward to the evening.
Try this: Say one word for how you feel right now.
"Disappointed" gives Kate a clearer starting point. Naming an urge gives you a chance to choose whether to act on it.
With a person: A friend cancels; say you're disappointed and ask about another date, instead of sending a cutting reply.
With a situation: Bad weather cancels your outing; name the disappointment and choose something enjoyable you can do indoors.
Example James names the feeling behind the reply
James notices embarrassment alongside anger about the revisions. Wanting to send a sharp answer doesn't mean James has to send one.
11 Notice where you are bracing
Example Dan braces on a crowded bus
Dan is standing on a crowded bus with his shoulders almost touching his ears. He's been insisting the journey isn't bothering him.
Try this: Check whether your jaw is clenched or your shoulders are raised.
Noticing tension gives you a reason to pause. You can change an uncomfortable position before pushing through the next conversation or task.
With a person: During a tense message exchange, notice your grip as you lower the phone to your lap, then set it aside.
With a situation: You're bracing on a crowded bus; move to a roomier spot when one becomes available.
Dan notices how much effort he's putting into standing there. When space opens by the next door, he moves.
12 Bring your attention back to the room
Example Anna waits for an appointment
Anna is waiting for an appointment and rehearsing an exchange that hasn't happened. She notices the chair under her and the texture of her sleeve.
Try this: Give your attention to one ordinary sensation, such as the chair supporting your back.
Something nearby gives your attention a place to rest. If the worry returns, come back to that sensation without telling yourself off.
With a person: You're replaying an argument; look away from the phone and notice the light on the wall.
With a situation: You're waiting for news; feel the chair beneath you while you leave the phone alone for a moment.
A review of brief mindfulness exercises found a small immediate benefit in handling difficult feelings.
13 Walk a little before you return
Example Sarah steps outside after a tense call
Sarah finishes a tense call and sits staring at the screen, composing the next exchange. She steps outside and notices the tree beside the building instead.
Try this: Take a short walk with your phone put away, or change position for a comfortable seated stretch.
Moving gives you a break from the screen and the words you've been rehearsing. Choose a manageable stopping point so you know when you'll return.
With a person: A call ends badly; walk to the end of the courtyard before drafting your follow-up.
With a situation: A frozen computer leaves you staring at the screen; walk down the hallway before returning to restart it.
14 Release the muscles you are holding tight
Example Mark prepares for a difficult call
Mark is about to make a difficult call and notices raised shoulders. Before dialing, Mark lets them lift a little, then drop gently.
Try this: Lightly close your hands, then open them and notice the difference.
Opening your hands releases the grip you've noticed, making the phone more comfortable to hold when you're ready to call.
With a person: You're gripping the phone before a difficult call; set the phone down and let your hands open.
With a situation: A long wait has left you stiff; gently lift and lower your shoulders before settling back.
Stop if something hurts. You don't need to squeeze harder or stretch further to complete the move.
Mark picks up the phone with shoulders lowered, ready to begin the conversation.
15 Let the feeling be there for a moment
Example Kate says goodbye to a friend
Kate is at a farewell party, trying to look delighted for a friend who's moving away. She's happy for the friend and sad about the goodbye.
Try this: Say to yourself, "This is how I feel right now," without trying to argue the feeling away.
Acknowledging sadness leaves you free to enjoy the time together without having to hide how you feel.
With a person: A friend's sharp reply hurts; acknowledge that you're upset before asking what they meant.
With a situation: A canceled train has spoiled your plan; admit you're disappointed and look for the next workable journey.
You don't have to like a change to plan around it.
Kate can wish her friend well without performing cheerfulness for the whole evening.
16 Separate what happened from the story you added
Example An unanswered invitation invites a worst guess
An invitation has gone unanswered all afternoon and you're wondering when the friendship ended. You sent a message and haven't had a reply.
Try this: Write one other explanation that fits what happened.
Checking what you don't know helps you ask a useful question before acting on your worst guess.
With a person: Your invitation goes unanswered; ask whether your friend received it instead of assuming you're no longer welcome.
With a situation: A repair is delayed; ask for the revised date before deciding you'll be without heating all week.
Example James checks what the message actually says
James knows changes were requested. Whether the sender doubts James's ability is unknown, so James asks which sections need work.
The message and the meaning
Example James checks the message
James receives a message asking for revisions.
- Fact: Revisions requested
- First story: My whole ability is in question
- Another reading: This piece needs changes; I need details
Gross and John's research on rethinking events linked the habit of rethinking an event with better well-being.
17 Check the stakes and the real deadline
Example A spill and a sharp comment compete
A drink spills at dinner and someone makes a pointed comment. The spreading puddle needs a cloth. The comment can wait until everyone has finished eating.
Try this: Write down the real deadline for the task in front of you.
An uncomfortable demand can feel urgent before you've checked what needs doing. Finding the deadline helps you give the problem the time it needs.
Check what needs you now
Is anyone unsafe? Get help or get safe.
What actually happens if this waits?
What useful action can I take now?
With a person: A colleague requests changes without a deadline; ask when they're needed before giving up your evening.
With a situation: Several bills arrive together; check the payment dates and start with the nearest one.
If anyone is unsafe, get safe or seek help now.
18 Borrow the advice you would give a friend
Example Emma receives an application rejection
Emma's application has been rejected and she's deciding whether to give up. She'd tell a colleague to ask for feedback and try another suitable opening.
Try this: Write the one practical suggestion you would give a friend facing the same problem.
Give yourself the time and support you'd offer a friend, then choose a practical step.
With a person: A colleague criticizes your work; ask yourself what you'd advise a friend to clarify before replying.
With a situation: A failed exam makes you want to quit the course; ask yourself what help you'd suggest a friend request before a retake.
Emma writes a question to send: "Which part of my application could be stronger?"
19 Shrink the task to the next useful action
Example A pile of bills feels overwhelming
The overdue bills are in a pile and you're trying to sort out your entire financial life before opening an envelope. One reference number would give you somewhere to begin.
Try this: Choose one action you can finish in a minute, such as opening the first envelope.
A small start removes one obstacle to the next step. You don't need to settle the whole problem before beginning.
With a person: A colleague's request is vague; write one question asking which paragraph needs attention.
With a situation: The boiler breaks; find the repair contact and put the number beside your phone.
After opening the bill, you can find the reference number for your first call.
Example Start with one bill
The whole demand: Sort out every overdue bill
The next action: Find the reference number on this bill
20 Say what you need and what you can offer
Example Sarah considers a request she cannot meet
Sarah's relative wants help on a weekday. Sarah can hear herself about to agree, although another day off work isn't possible.
Try this: Finish this sentence: "I can help with ___, but I can't take on ___."
A clear limit gives the other person something they can plan around. An agreement you can't keep leaves you both with a problem later.
With a person: A relative asks for weekday help; say, "I can't take time off, but I can help on Saturday."
With a situation: An illness disrupts the household; tell someone, "I need help with dinner; I can order the groceries."
21 Ask someone to stay with you for a bit
Example Ben asks for company after an appointment
Ben comes home from a hard appointment and asks a sibling to sit over tea. Ben doesn't want solutions yet.
Try this: Ask someone you trust to sit with you for a few minutes.
A clear request saves them from guessing. Say that you'd like company while you decide what comes next.
With a person: An argument keeps going around in your head; ask a friend to sit with you for ten minutes without taking sides.
With a situation: You're waiting for news after a family member's surgery; ask a friend to stay beside you until the phone rings.
Example James asks a friend to stay nearby
James asks a friend to sit nearby while he drafts the reply. Having company makes the evening feel less lonely.
22 Take the next step while you feel awkward
Example Lucy keeps postponing an awkward call
Lucy has been avoiding a call because she wants to feel ready for the discussion. She keeps moving the task to tomorrow.
Try this: Open the message you've been avoiding.
You can ask a clear question with a hesitant voice and avoid another day's delay.
With a person: You've avoided an awkward call; call and begin, "I'm nervous, but I'd like to work through the arrangement."
With a situation: You're nervous about an upcoming appointment; open the confirmation message to see when you need to arrive.
Example James replies while annoyed
James sends the request for revision details while annoyed about the original tone. The sender can now identify which sections need changing.
This means manageable awkwardness. If you're in danger, protect yourself and seek help.
After a difficult moment
Check the consequences and repair what you can. Choose one adjustment for tomorrow, then let the review end.
23 Check what the moment actually changed
Example Mark checks the effect of snapping
Mark snapped at breakfast and now wants to decide the morning wasn't a big deal. Before reaching that conclusion, Mark asks a partner how the exchange landed.
Try this: Write one consequence you can confirm, such as groceries that need replacing.
Jot down what's changed before putting the phone aside. Ask others about consequences you missed, then give them room to answer.
With a person: You snapped at your partner; ask how that left them feeling and listen before explaining yourself.
With a situation: A power outage spoils food in your refrigerator; check what needs replacing before deciding how much the setback will cost.
24 Write the reply you will not send
Example Lucy writes the reply she will not send
Lucy leaves a family disagreement with several paragraphs ready to send. Some contain a useful request. Others repeat accusations from the argument.
Try this: Write your first thoughts in a private notebook, away from a send button.
The page lets you put words down before choosing which ones to share.
With a person: You're angry after a family argument; write the blunt version privately, then keep one clear request for later.
With a situation: Waiting for news keeps you awake; write the worry down and note when you can next ask for an update.
Lucy keeps, "Please ask before changing the arrangement," and closes the notebook.
25 Describe your mistake without insulting yourself
Example A parent regrets raising their voice
A parent raises their voice, then spends the evening declaring themselves a terrible parent. The child is waiting for an apology.
Try this: Describe what you did in one sentence without adding an insult about yourself.
A specific mistake gives you something to take responsibility for. Calling yourself hopeless leaves the actual task waiting.
With a person: You shouted when your child asked for help; say, "I raised my voice, and I need to apologize."
With a situation: You missed a bill while rushing; say, "I missed the date, and I need to contact the provider."
You aren't responsible for everything that goes wrong around you. This move is for a mistake you made, including one made under pressure.
26 Repair the consequence you can name
Example Tom leaves a shared chore unfinished
Tom walks away from an argument and leaves a housemate with all the dishes. Now the disagreement has also left someone else with an extra chore.
Try this: Offer one practical way to repair the extra work your response caused.
Match your apology with action. Let the other person decide how they feel afterward.
With a person: You abandoned a shared chore; say, "I'm sorry I left my share," then finish the dishes.
With a situation: A canceled train left you late and you forgot to tell the person collecting you; apologize and arrange your own journey.
You don't need to apologize for the canceled train. Take responsibility for the part you could have handled differently.
Tom's housemate may remain upset. Completing the chore doesn't depend on being forgiven first.
27 Choose one change for the next time
Example Emma prepares for another rushed morning
Emma has had another rushed morning and could spend the evening promising never to get irritated again. Instead, she sets out tomorrow's clothes before bed.
Try this: Write down one small change you can make before the same difficulty comes around again.
A concrete adjustment gives you something to try. Once you've chosen the change, you can stop replaying the day.
With a person: Work messages keep interrupting pickup; choose a later time to check non-urgent messages tomorrow.
With a situation: A delayed bus repeatedly makes you late; check an earlier service and move one morning job to tonight.
Choose a change that fits the responsibilities you actually have.
Example James chooses a time to check messages
James writes down when to check tomorrow's messages, then sets the phone beside the notebook.
Find your next move
Choose a phase. Each reminder links to the full move.
Before a difficult moment
During a difficult moment
- 8. Count to three before reacting.
- 9. Breathe gently and a little slower.
- 10. Name the feeling and the urge.
- 11. Notice your jaw and shoulders.
- 12. Notice one thing here and now.
- 13. Move or walk a little.
- 14. Unclench and release gently.
- 15. Let yourself feel what is here.
- 16. Separate the facts from your first story.
- 17. Check the stakes and the real deadline.
- 18. Offer yourself a friend's perspective.
- 19. Choose one small next action.
- 20. Ask clearly; state a limit you can keep.
- 21. Ask someone to stay with you for a bit.
- 22. Take the next step while you feel awkward.
After a difficult moment
When hard moments keep happening
Repeated arguments that damage relationships deserve more attention than another promise to do better.
Notice patterns in your reactions
Look at the pattern across your days. You might recognize:
- Reactions that rise quickly and take a long time to settle
- Outbursts that keep hurting relationships
- Avoided conversations or duties
- Alcohol or other substances becoming the usual way through a feeling
- Repeated disruption to sleep or daily responsibilities
Seek professional support for recurring disruption
If coping alone feels too hard, or the pattern keeps disrupting your life, speak to a primary care doctor or qualified mental health professional. Start with one recent example. You don't need a name for the problem or have to wait for a crisis.
Lean on someone steady
We also learn ways of handling feelings from other people.
Example A child borrows an adult's steady voice
A child can borrow an adult's steady voice and words before finding their own. That shared support is often called co-regulation.
Example Asking a partner to stay nearby
You can ask a partner to sit nearby: "Please stay with me for a while." The company move above gives you a more specific request.
If you or someone else is in immediate danger, seek local emergency help.
Know the names you will hear
These names may come up as you look for support. Open the one you want explained.
Gross's model
You have choices before a difficult moment and while you're reacting. Gross's 1998 process model groups them by where you can make a change:
- Choose whether to join a heated conversation.
- Move a difficult meeting to a quieter room.
- Look away from the message for a moment.
- Check your assumption that a short reply means anger.
- Choose a reply that asks what needs changing.
STOP
STOP is a short reminder to interrupt the rush:
- S: Stop.
- T: Take a breath.
- O: Observe what is happening.
- P: Proceed with a choice.
CBT
Cognitive behavioral therapy explores how thoughts affect your feelings and actions. You practice changing patterns that cause problems.
DBT
Dialectical behavior therapy combines acceptance with change and teaches skills for strong feelings and relationships. Skills are practiced together, with guidance.
ACT
Acceptance and commitment therapy makes room for difficult inner experiences while helping you act on what matters.
What the research says
Here is the useful part of the research behind the advice.
| What to try | Why | Source |
|---|---|---|
| Practice comfortable breathing daily: a double inhale through the nose, then a long exhale. | In a study of 108 adults assigned to four groups, five minutes of daily breathing practice over 28 days improved positive mood more than an equally long mindfulness exercise, especially with this breathing pattern. | Balban and colleagues, 2023 |
| Check whether there's another explanation for what happened. You can rethink a message without pretending it didn't hurt. | People who regularly looked at situations differently reported better well-being. People who regularly hid their feelings reported worse well-being. That link doesn't mean you need to share every feeling. | Gross and John, 2003, Study 5 |
| Try a brief attention exercise when you need a pause. Look for a little breathing room. | Across 15 lab studies within a review of 27 studies overall, brief mindfulness exercises helped a little with negative feelings prompted in the lab, compared with the other groups. Check whether the exercise helps in your own day. | Leyland and colleagues, online 2018; journal issue 2019 |
| If mindfulness doesn't suit you, try another move in this guide. You don't need to make it your main way of handling feelings. | A review covering 51 trials of student programs found no clear advantage for mindfulness over other active programs in managing emotions. | Dawson and colleagues, 2020 |
| Ask a qualified professional about practicing skills with guidance if strong reactions keep disrupting your life. | In a study of 44 adults with anxiety or depression and difficulty managing feelings, a guided 16-week DBT skills program improved the ability to manage feelings more than an activities-based support group. Assessments continued two months afterward. | Neacsiu and colleagues, 2014 |
Common questions
Start with the question closest to yours.
What are the 5 strategies for emotional regulation?
Gross's process model groups choices into five families:
- Choosing situations
- Changing situations
- Directing your attention
- Checking your first thoughts
- Choosing how you respond
The names guide above explains more. You don't have to try all five before answering a difficult message.
What are the 4 R's of emotional regulation?
The label "4 Rs" has no single agreed list. Different versions use R words to help you remember the advice. For practical ways to cover the same ground, start with move 8's pause and move 10's word for your feeling.
What are the 5 R's of emotional regulation?
The label "5 Rs" has no single agreed list either. A fifth R isn't necessarily an extra step added to a four-R version you've already seen. For practical ways to rethink a reaction and learn from it, try move 16's check on your assumptions and move 27's adjustment for next time.
Why can't I regulate my emotions?
Fatigue and a difficult situation can each play a part. If the pattern keeps disrupting your life or feels too hard to handle alone, speak to a primary care doctor or qualified mental health professional.
What is an example of emotional regulation?
Example James chooses a useful reply
James receives criticism just before school pickup. He pauses before asking what needs changing, then offers a realistic time to respond. The irritation may remain. The reply now gives the conversation a useful purpose, without starting another argument or sacrificing the next responsibility.
Conclusion
You don't owe a difficult moment the rest of your day. Preparation leaves room for an interruption. A deliberate response helps you deal with what's in front of you. Repair takes responsibility when your response has hurt someone.
You can be annoyed and ask a fair question, or regret an answer and apologize.
At the next ordinary irritation, count to three before you speak or press send.
Get the moves card
Keep the one-page reminder nearby. Choose one move to try.
The moves
27 ways to meet a difficult moment
Pick one move that fits this moment.
Before. During. After. One printable A4 page to keep nearby.
A recording for later
If you'd like to explore a recording, choose by the subject occupying your attention. When you have time, settle somewhere comfortable with your headphones.
Browse these three session pages by subject.
Anger Management
A recording for moments when anger is on your mind.
General Anxiety
A recording for when worry is taking up your attention.
The photographs in this article are AI-generated illustrations of fictional moments.
Sources
Research register checked: 12 October 2026.
- Gross JJ, 1998, Review of General Psychology. The process model
- Gross JJ, John OP, 2003, Journal of Personality and Social Psychology. Reframing, suppression and well-being
- Yilmaz Balban M and colleagues, 2023, Cell Reports Medicine. Daily breathing and mood
- Leyland A and colleagues, 2019, Emotion; published online in 2018. Brief mindfulness exercises
- Dawson AF and colleagues, 2020, Applied Psychology: Health and Well-Being. Mindfulness programs for students
- Neacsiu AD and colleagues, 2014, Behaviour Research and Therapy. DBT skills pilot trial