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Search for the skill or situation you want to work on, such as focus, negotiation, or setting boundaries. Open a practice to read its steps before choosing what suits you.

31 results (expanded search) for "انفجار انفعالي"

Track what happened before the blow-up, where the chain could have broken.

ABC Trace for an Anger Flare

In anger, dissect: Antecedent → Belief → Consequence.

Event (A) → Belief (B) → Consequence (C): break the assumption that events cause emotions directly.

TIPP for Emotional Peak

Four physiological techniques that drop emotional peak in minutes: temperature, intense exercise, paced breathing, paired muscle relaxation.

Plutchik Wheel Audit

8 primary emotions in a wheel, gradient and mixing — visual tool to discover yours.

Emotion Granularity

Instead of "I feel bad", classify: "frustrated", "disappointed", "exhausted".

Window of Tolerance Map

Each has tolerance window — below it numbness, above it explosion. Map yours.

Repair After Rupture — The Accountability Protocol

A conscious repair that goes beyond apology — it examines the root of the reaction and changes the pattern, not just repeats it weekly.

Difficult Feedback Rehearsal

Before tough talk, role-play as recipient and respond to your script — uncover blow-up points.

Every emotion is a chemical wave ending in 90 seconds — wait before responding.

Cognitive Reappraisal

Instead of suppressing emotion, reinterpret the situation generating it.

Secondary Emotion Labeling

Under anger lies pain or fear — ask what's the original emotion.

Emotion Thermometer

Measure emotion daily 0-10 — discover pattern and triggers.

Emotion Description Without Judgment

Name feeling (sad, angry) — without "I'm bad" or "this is wrong".

Rehearse Expected No

Imagine worst "no" before negotiation — respond flexibly vs shocked.

The Recurring Light Neighbor Chat

Invest 90 passing seconds weekly with a neighbor using one follow-up question that builds cumulative rapport.

24-Hour Pause Before Big Decisions

Any decision over 5000 SAR or 5 hours of impact — wait 24 hours before executing.

Name your child's feeling precisely before you try to fix the situation.

A playful breathing technique for kids 3-7: three short bunny sniffs, then one long exhale.

Flower and Candle

Imagine a flower in one hand and a candle in the other — smell, then blow. Visual breathing for kids 4-10.

Modeling Emotional Regulation Out Loud

Make your emotional regulation visible and audible to your child — children learn regulation by watching, not by lecture.

Whole-Brain Integration — Right and Left Together

Connect your child's feeling (right hemisphere) with logic (left hemisphere) in one sentence — never one without the other.

Five Emotion-Coaching Steps

Apply Gottman's five steps: notice, see emotion as opportunity, listen, label, set limits and solve.

Sensory Regulation (Ayres)

Daily sensory protocol (weight, movement, deep pressure) reduces SPD child meltdowns.

The "And Then What?" Decatastrophizing Chain

Run the catastrophe scenario through to the end instead of stopping at peak terror.

Fogging to Defuse a Dispute

In unfair criticism, agree only with the "grain of truth" without entering defense.

90-Second Pause Before Replying

When provoked, don't reply for 90 seconds — the neural wave scientifically subsides.

20-Minute Time-Out in a Fight

When pulse passes 100, call a 20-min time-out — physiology needs time.

Holiday Stress Defuser

Plan holidays 2 weeks ahead: who, where, when, presence boundaries, polite exit.

Stakeholder Feedback Loop Design

Don't wait for a stakeholder's complaint to learn their opinion — design a regular structured channel that asks before they complain.

Conflict with Your Manager: DESC Model

Manager crossed a line or made an error affecting you. DESC: Describe, Express, Specify, Consequence. Each in a sentence.

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