10 LESSONS
Understand what you feel
10 LESSONSEN / ES
Psychology & personal growth
Understand what you feel
Space to name emotions, reconsider interpretations and choose your next step.
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- Exercises for everyday life
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David, Susan (2016). Emotional Agility: Get Unstuck, Embrace Change, and Thrive in Work and Life. Avery. ISBN 9781592409495.Kross, Ethan (2021). Chatter: The Voice in Our Head, Why It Matters, and How to Harness It. Crown.Lieberman, M. D., Eisenberger, N. I., Crockett, M. J., Tom, S. M., Pfeifer, J. H., and Way, B. M. (2007). Putting feelings into words: Affect labeling disrupts amygdala activity in response to affective stimuli. Psychological Science, 18(5), 421–428. DOI: 10.1111/j.1467-9280.2007.01916.x.Gross, J. J. (1998). Antecedent- and response-focused emotion regulation: Divergent consequences for experience, expression, and physiology. Journal of Personality and Social Psychology, 74(1), 224–237. DOI: 10.1037/0022-3514.74.1.224.Kross, E., Bruehlman-Senecal, E., Park, J., Burson, A., Dougherty, A., Shablack, H., Bremner, R., Moser, J., and Ayduk, O. (2014). Self-talk as a regulatory mechanism: How you do it matters. Journal of Personality and Social Psychology, 106(2), 304–324. DOI: 10.1037/a0035173.Neff, K. (2003). Self-compassion: An alternative conceptualization of a healthy attitude toward oneself. Self and Identity, 2(2), 85–101. DOI: 10.1080/15298860390129863.Rose, A. J., Schwartz-Mette, R. A., Glick, G. C., Smith, R. L., and Luebbe, A. M. (2014). An observational study of co-rumination in adolescent friendships. Developmental Psychology, 50(9), 2199–2209. DOI: 10.1037/a0037465.World Health Organization (2020). Doing What Matters in Times of Stress: An Illustrated Guide. ISBN 9789240003927.National Institute of Mental Health (2025 revision). My Mental Health: Do I Need Help? U.S. National Institutes of Health.02Separate facts from interpretations
03Pause before responding
04Ask what matters here
05Listen to your inner dialogue
06Allow yourself not to know yet
07Notice what you can choose
08Ask for the support you need
09Practice a kinder response
10Seek support beyond these lessons
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