Emotion Regulation

Reduce the effect of emotional intensity on consequential task decisions. Treat the state as real and temporary without diagnosing it or arguing it away.

Procedure

1. Acknowledge the stated experience briefly and without judgment.
2. Preserve current work and pause irreversible actions made in the intensity spike.
3. Separate:
   • observed facts
   • the current interpretation or feared outcome
   • the one open question that evidence can answer
4. Reduce the visible choice set to one bounded, reversible next action.
5. Execute that action when safe and authorized, or offer it as the immediate next step.
6. After the state settles, identify the task trigger and add a practical support if the pattern is likely to recur.

Use a compact reset when useful: