What to Do When You Can't Stop Crying
Let the crying happen; if you need to stop, use cold water or grounding; then rest and eat.
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Emotions
What to Do When You're Spiraling Before Sleep
Don't try to solve anything at night — write it down, set a time to deal with it tomorrow, and use boring audio.
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What to Do When a Loved One Talks About Suicide
Take it seriously, ask directly, listen without fixing, and help them connect to professional support.
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What to Do When You Feel Stuck and Can't Explain Why
Check the basics, change one small thing, say it out loud — and consider that stuck might mean wrong direction.
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What to Do When You're Angry at Someone You Can't Confront
Your anger is valid without confrontation — write an unsent letter, use physical release, and accept that some anger is carried, not solved.
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What to Do When Grief Hits You Unexpectedly
Grief waves are normal — find a moment to let it pass, take care of your body, and reach out briefly if someone safe is near.
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The HALT Check: Before Reacting, Ask If You're Hungry, Angry, Lonely, or Tired
Before reacting, check if you're Hungry, Angry, Lonely, or Tired — most overreactions trace back to one of these four.
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The "Worry Window" Technique — Schedule Your Anxiety
Scheduling a daily 15-minute "worry window" lets you acknowledge anxiety without letting it run all day.
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Create a Personal Emotional First Aid Kit
A personal crisis list made in advance means you don't have to figure out how to cope in the moment you're least able to think.
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The 10-10-10 Rule for Emotional Decisions
Before acting on emotion, ask how you'll feel about it in 10 minutes, 10 months, and 10 years — most urgent feelings only optimize for the first.
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Curiosity Is the Antidote to Judgment
Replacing judgment with curiosity — about yourself or others — turns a dead end into an open question.
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Write an Unsent Letter
Writing everything you need to say — without sending it — can release pain that talking never quite reaches.
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Low Mood Lies About the Future
The pessimistic certainty you feel in a low mood is a symptom of that mood — not an accurate view of the future.
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When Joy Feels Unreachable, Aim for Relief
When joy is out of reach, aim for relief — small moves toward less pain are a valid and real path forward.
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How to Recover From an Emotional Hangover
Intense emotional events leave the body depleted — treat the recovery like physical illness, not laziness.
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Emotions Are Information, Not Commands
Feel your emotions fully, but remember that you decide what to do next — they inform, they don't dictate.
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Confusing Emotional Reasoning With Reality
Feeling something doesn't make it true — emotions are real, but the conclusions we draw from them are often wrong.
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Intellectualizing Emotions Instead of Feeling Them
Analyzing why you feel something is not the same as feeling it — sometimes you need to put down the theory and just sit with the emotion.
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