The Observatory

Emotional

Emotional balance and regulation

What makes up this dimension

All life areas →

Emotional wellbeing is measured in 3 parts. Under each part are the life areas you can work on and follow over time.

Emotional clarity

About emotional clarity →

The ability to identify, differentiate and understand one's own emotional state.

Knowing what you feel

Not rated

Noticing, distinguishing and putting words to your feelings while they are happening.

Emotional acceptance

About emotional acceptance →

The ability to allow, and relate in a nonjudgmental way to, even unpleasant emotions.

Self-compassion

Not rated

How kindly and understandingly you treat yourself when things are difficult.

Emotion regulation and recovery

About emotion regulation and recovery →

The ability to keep freedom of action during strong emotions and to regain emotional balance.

Emotion regulation

Not rated

The ability to understand, manage and express emotions.

Stress and strain

Not rated

Perceived stress, pressure, overload and the need for recovery.

Emotional stability

Not rated

How quickly your emotional state changes and how easily you regain balance.

Worry and rumination

Not rated

The tendency to get stuck in worry about the future or repeated negative thoughts.

Resilience

Not rated

The ability to recover from setbacks.

Content

Exercise1 min

One minute: lengthen the exhale

Six calm breaths where the exhale gets the longest time. One minute, anywhere.

Session3 min

Three minutes of breathing space

A short pause in the middle of the day — gather yourself, breathe, carry on.

Article1 min

Shame and guilt are not the same thing

Guilt says "I did something wrong" and can repair things. Shame says "I am wrong" and repairs nothing. The difference changes everything.

Tool5 min

Mood and cycle check

Two minutes a day for a few weeks, and you see whether your mood follows a hormonal pattern. The knowledge makes the heavy days predictable: weather you can dress for, not a verdict on your life.

Self-assessment4 min

The anger map

Do you swallow it or does it explode? Five scales that show how your anger works, and where to start.

Story5 min

Elin and the other voice

Replacing her inner critic with a voice she already had.

Exercise1 min

One minute: the physiological sigh

The body’s fastest brake: three sighs, one minute, in the middle of anything.

Session5 min

5-4-3-2-1: come back to the present

An emergency tool for moments when your thoughts are racing. Anchor yourself in what is around you.

Article1 min

What mindfulness can and can't do

Neither a miracle cure nor fluff: a sober guide to what attention training actually does to a mind.

Show all 71

4-7-8 breathing5 min 5-4-3-2-1: come back to the present5 min The responsibility pie10 min Carrying what hurts9 min The circle of control12 min Daily check-in2 min The physiological sigh7 min What you hide12 min Your stress level right now5 min Elin and the other voice5 min One minute: the physiological sigh1 min One minute: lengthen the exhale1 min A moment of self-compassion5 min Rumination that pretends to be work2 min Action before motivation12 min Mood and cycle check5 min Humor log15 min How do you talk to yourself?5 min Anger as messenger10 min The anger map4 min The anger diary8 min The anger ladder11 min The feeling and the action9 min Emotion journal8 min Feelings are weather, not climate2 min The body's compass15 min Body scan10 min Calm place8 min Mental waste filter15 min The courage ladder15 min Toward what you avoid10 min Face your fear20 min The myth of shouting out your anger2 min When everything feels like too much7 min When do your habits break down?4 min When it's urgent1 min When parenting runs you dry5 min When mood follows the hormones3 min When food becomes emotion-driven8 min Nina and the highway5 min And what would that mean?12 min The worry log8 min Worry time10 min Panic's false alarm2 min The perspective shift12 min Talk to yourself in the third person9 min Progressive muscle relaxation14 min Procrastination is a feeling10 min Procrastination is not laziness3 min The fear ladder12 min RAIN: meet a difficult feeling10 min Sara and the wave5 min Name it10 min Put the thought on trial12 min Cue relaxation6 min Shame and guilt are not the same thing1 min Write your way through it15 min The compass of pain15 min Grief can't be rushed3 min Stress has two faces, and only one of them wears you down2 min The stress curve7 min Surf the wave7 min Examine a thought7 min Think the thought through10 min Thoughts are not facts10 min The thinking traps11 min Thinking traps in the wild10 min Three minutes of breathing space3 min What mindfulness can and can't do1 min Waiting for news8 min Which one? Tell two feelings apart6 min

Where do you stand on emotional?

With an account you do your first assessment for free, set a baseline 0–10, watch the hexagon shift over time, and get suggestions based on your weakest dimension.

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