Clarity
Emotional Snapshot: Gain Clarity in Upset
When upset, pause for 60 seconds. Silently name the emotion you feel (e.g., 'I feel frustration'). Notice where it sits in your body without judgment. Then, ask: 'What's the smallest, kindest action I can take right now?' This might be a deep breath, stepping away for 5 minutes, or writing down one sentence about how you feel.
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This deliberate pause creates space between emotion and reaction, preventing overwhelm. Naming and observing the emotion (the 'snapshot') reduces its power by moving you from being consumed by it to merely noticing it. This brief moment of self-awareness empowers you to choose a tiny, constructive response, fostering emotional regulation and leading to calmer, more intentional actions rather than impulsive reactions.
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Upset teenager
