Mood Regulation

Being present in the moment, without judgment.

Observe

Notice what's happening right now — inside you and around you — without pushing it away or grabbing onto it. Just watch it come and go.

Describe

Put words to what you noticed. "I'm feeling my jaw tighten." "I'm having the thought that this is unfair." Stick to facts, not judgments.

Participate

Throw yourself all the way into what you're doing right now, instead of half-doing it while your mind is somewhere else.

Non-Judgmentally

Notice what's happening without labeling it good, bad, right, or wrong. Just what is — facts, not verdicts.

Getting through a hard moment without making it worse.

Self-Soothe

Use your five senses to bring comfort — a warm drink, music, a soft blanket, a candle, a photo that calms you. Small, deliberate kindness to yourself in the moment.

Improve the Moment

Reframe the situation, use imagery, encouragement, or a brief relaxation technique to make the moment more bearable — even if the problem isn't solved yet.

TIPP — for when it's a crisis

Fast-acting, physical, for when emotion is at its peak.

TTemperature — cold water on your face, or hold ice

IIntense exercise — 60 seconds, jumping jacks or running in place

PPaced breathing — make the exhale longer than the inhale

PPaired muscle relaxation — tense a muscle, then let it go

STOP — for the first few seconds

SStop — don't move, don't react yet

TTake a step back — physically or mentally

OObserve — what's actually happening, inside and out

PProceed mindfully — act on your goal, not the urge

ACCEPTS — distract on purpose

For when you need to get through a moment, not solve it right now.

AActivities — get your hands and mind busy

CContributing — do something for someone else

CComparisons — think of a time you got through something hard

EEmotions — put on a song or video that stirs a different feeling

PPush away — set it aside in your mind for a bit, on purpose

TThoughts — fill your mind with something else, count, read, a puzzle

SSensations — something pleasant and strong, a favorite scent, a warm shower

Half-Smile

Unclench your jaw. Drop your shoulders. Let your mouth soften into the smallest hint of a smile — not fake-happy, just not braced for a fight. Your body can change how it's holding a feeling before your mind catches up.

Understanding and working with your emotions instead of being run by them.

Identify & Label

Name what you're feeling as specifically as you can. Not just "bad" — angry, embarrassed, disappointed, scared. The more specific the label, the more manageable it gets.

Check the Facts

Ask whether the size of your reaction actually fits the facts of the situation — or whether it's fitting the story your mind is telling about it. If it doesn't fit, that's worth knowing.

Opposite Action

When an emotion's urge doesn't fit the facts or isn't helping you, act the opposite way on purpose. Feel like isolating from fear? Reach out instead. Feel like snapping? Speak softly.

PLEASE — reduce the vulnerability

Emotions get harder to manage when your body's already running on empty.

PLTreat PhysicaL illness — don't push through being sick

EBalanced Eating — not skipping meals, not overdoing it

AAvoid mood-Altering substances

SBalanced Sleep

EExercise

Asking for what you need and keeping your relationships and self-respect intact.

DEAR MAN — asking for what you need

DDescribe the situation, just the facts

EExpress how you feel and what you need

AAssert yourself — ask clearly, don't hint

RReinforce — say what's in it for them

MMindful — stay on topic

AAppear confident — tone and eye contact

NNegotiate — be willing to give a little

GIVE — keeping the relationship

GGentle — no attacks, no threats

IInterested — actually listen

VValidate — show you get their side

EEasy manner — a little humor, no pressure

FAST — keeping your self-respect

FFair — to yourself and to them

AApologize — only when you're actually wrong, not out of habit

SStick to your values — don't cave to please someone

TTruthful — no exaggerating, no playing helpless