Recognize that all emotions are functional signals prompting you to take action or understand a situation. Once you’ve understood what the emotion is trying to teach you, allow it to dissipate rather than dwelling on it.
Actively use sensory input like music, touch, visuals, and smell to alter your emotional state. For example, if feeling sad, listen to ‘pump-up’ music that is incongruent with your mood, or use comforting self-touch like a cozy blanket.
Manage your attention by using positive, cognitively demanding distractions (e.g., puzzles like Wordle) to create space from intense emotions. Avoid chronic avoidance, but also don’t dwell on difficult experiences; instead, focus on things within your control.
Reframe how you think about your circumstances by taking a step back. Use distanced self-talk (e.g., ‘Why are you doing this, Ethan?’) or mental time travel (e.g., how will you feel next year, or how did past figures overcome adversity?) to gain a more objective viewpoint.
Modify your physical environment to support emotional regulation by getting physical distance from what’s upsetting you, or by proactively identifying and using ‘safe spaces’ with restorative properties. You can also decorate your immediate surroundings with pictures of loved ones or plants for calming effects, and remove distractors or temptations.
Leverage emotional contagion by being aware that your emotional tone impacts others, especially as a leader. Model the positive emotions you want to see in a group, and address negative emotional influences early to shape a supportive social environment.