The ObservatoryEmotion regulation
The ability to understand, manage and express emotions.
Questions to ask yourself
- 1How well can you put into words what you feel while it's happening?
- 2What do you do to calm yourself when emotions take over?
- 3When does that work, and when doesn't it?
- 4How often do you tell someone else what you feel?
- 5Which tool do you want to try the next time a storm hits?
In the app, you rate the area 0–10, answer the questions, and watch how your answers shift over time.
Getting started
Exercise
The physiological sigh
A quick tool for stress: two inhales and a long exhale that settles the body within a minute.
7 min · Rationality
Exercise
Talk to yourself in the third person
When the feeling boils — swap "I" for your name, and see how much clearer it becomes.
9 min · Rationality
Exercise
4-7-8 breathing
Breathe in for four, hold for seven, breathe out for eight. Four cycles that slow the breath and put the body's brake on.
5 min · Discipline
Exercise
Cue relaxation
After some practice, a single word can make your shoulders drop. Here you link the word to your exhale, and take the calm with you into everyday life.
6 min · Discipline
Article
The myth of shouting out your anger
Letting anger “out” feels right and does not help. It is one of psychology’s clearest myths. Here is what is actually going on.
2 min · Rationality
Exercise
The feeling and the action
Anger, sadness and fear, and the difference between meeting the feeling and running away from it
9 min · Compassion