The ObservatoryName it
From a vague "bad" to precise words, and notice how the grip loosens.
How it works
- Start where you areWriteChoose
- Get specificChooseWrite
- Notice the differenceBreatheChoose
- Take it with youWrite
Most feelings first arrive as a grey lump: "bad", "stressed", "weird". We start with the word you actually use, without fixing anything yet.
Exercise in 4 steps, about 10 minutes. Doing it is part of Premium, which you try free for 7 days with no card. With Premium your answers are saved so you can pick up where you left off and look back at what you wrote.
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Why does it work?
Naming emotions (affect labeling) reduces activity in the amygdala and strengthens prefrontal regulation: Lieberman et al., Psychological Science (2007). High emotional granularity is linked to better emotion regulation: Barrett, How Emotions Are Made (2017).
Account, your first assessment with the hexagon and one new measurement every quarter are free. The rest is part of Premium: SEK 99 a month or SEK 699 a year, VAT included.
Read more
Write your way through it
Four days, a quarter of an hour a day, the same difficult event. The protocol that turns chaos into a story, with hundreds of studies behind it.
Exercise10 minThoughts are not facts
Instead of fighting a painful thought — step one pace back and let it be a thought.
Exercise6 minWhich one? Tell two feelings apart
Irritation or worry, tiredness or low mood? Compare two feelings that look alike and find the word that fits this particular time.