The ObservatoryNegative emotions
Worry, low mood, anger, guilt, shame and fear.
Questions to ask yourself
- 1How much room do heavy feelings (worry, low mood, irritation) take up right now?
- 2Which feeling comes back most often?
- 3What usually sets it off?
- 4What do you usually do when it arrives, and does that help?
- 5What would be a more supportive way to meet it next time?
In the app, you rate the area 0–10, answer the questions, and watch how your answers shift over time.
Getting started
Exercise
When everything feels like too much
For acutely overwhelming moments — not a crisis — shrink the world to the next small step, one thing at a time
7 min · Compassion
Exercise
Name it
From a vague "bad" to precise words, and notice how the grip loosens.
10 min · Rationality
Exercise
RAIN: meet a difficult feeling
Four steps for meeting a difficult feeling without fixing it away.
10 min · Compassion
Exercise
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.
15 min · Compassion
Exercise
Thoughts are not facts
Instead of fighting a painful thought — step one pace back and let it be a thought.
10 min · Rationality
Exercise
What you hide
Shame grows in the dark and shrinks in the light. A careful exercise about what you never tell.
12 min · Compassion
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