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60 results (expanded search) for "انفعال زائد"
Psychological
ABC Model Map
Event (A) → Belief (B) → Consequence (C): break the assumption that events cause emotions directly.
Psychological
TIPP for Emotional Peak
Four physiological techniques that drop emotional peak in minutes: temperature, intense exercise, paced breathing, paired muscle relaxation.
Psychological
Opposite Action
When your emotion doesn't serve the situation, do the opposite of what it pushes you to.
Psychological
Emotion Thermometer
Measure emotion daily 0-10 — discover pattern and triggers.
Psychological
Overgeneralization Decoding
"Always", "never", "everyone", "no one" signal overgeneralization.
Psychological
Chain Analysis
Track what happened before the blow-up, where the chain could have broken.
Professional
Edit by Subtraction
After draft, cut every word not serving meaning — target: cut 50% of words.
Psychological
Emotion Validation
Tell self "it makes sense to feel this" — don't contest.
Psychological
Emotion Description Without Judgment
Name feeling (sad, angry) — without "I'm bad" or "this is wrong".
Parenting
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.
Psychological
Plutchik Wheel Audit
8 primary emotions in a wheel, gradient and mixing — visual tool to discover yours.
Social
Boundary With Over-Sharers
When someone over-shares, use a phrase that redirects, not breaks, the conversation.
Parenting
Five Emotion-Coaching Steps
Apply Gottman's five steps: notice, see emotion as opportunity, listen, label, set limits and solve.
Psychological
Window of Tolerance Map
Each has tolerance window — below it numbness, above it explosion. Map yours.
Psychological
Sensory Distraction
In intense emotion, use 5 senses for moment distraction — not suppression.
Parenting
Modeling Emotional Regulation Out Loud
Make your emotional regulation visible and audible to your child — children learn regulation by watching, not by lecture.
Parenting
Flower and Candle
Imagine a flower in one hand and a candle in the other — smell, then blow. Visual breathing for kids 4-10.
Parenting
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.
Psychological
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Automatic Thought Record
Catch today's most painful automatic thought and break it into facts and alternative interpretations.
Psychological
Self-Compassion Break
Three sentences in a moment of suffering: this is pain, I'm not alone, let me be kind to me.
Psychological
90-Second Wave
Every emotion is a chemical wave ending in 90 seconds — wait before responding.
Professional
Rehearse Expected No
Imagine worst "no" before negotiation — respond flexibly vs shocked.
Social
90-Second Pause Before Replying
When provoked, don't reply for 90 seconds — the neural wave scientifically subsides.
Administrative
24-Hour Pause Before Big Decisions
Any decision over 5000 SAR or 5 hours of impact — wait 24 hours before executing.
Psychological
Box Breathing 4-4-4-4
Four equal-length breath segments to regulate your nervous system in five minutes.
Psychological
STOP in an Impulse Moment
Stop, take a breath, observe, proceed mindfully — four seconds save a decision.
Psychological
Cognitive Reappraisal
Instead of suppressing emotion, reinterpret the situation generating it.
Psychological
Emotion Granularity
Instead of "I feel bad", classify: "frustrated", "disappointed", "exhausted".
Psychological
Secondary Emotion Labeling
Under anger lies pain or fear — ask what's the original emotion.
Psychological
STOP Skill
Stop, breathe, observe, proceed mindfully — 4 steps in 30 sec.
Psychological
Pain Mindfulness
Pain + resistance = suffering. Pain - resistance = just pain.
Professional
2-Way vs 1-Way Door
Classify decision: reversible (2-way door) or not (1-way)? Required speed differs.
Professional
Zakat/Tax Optimization Review
Yearly, consult accountant to legally optimize zakat/tax by 10-30%.
Professional
Single Call-to-Action
Every writing = one CTA. Two = zero.
Professional
Annual Relationship Audit
Each December, classify 50 people: adds/drains/neutral — adjust your time.
Professional
Self-1 vs Self-2
Self-1 (critic) sabotages Self-2 (doer) — watch inner dialogue during performance.
Social
ABC Trace for an Anger Flare
In anger, dissect: Antecedent → Belief → Consequence.
Administrative
Post-Delegation Time Tracking
For one month, measure: how many hours go to "following-up" delegated tasks? Target < 20%.
Administrative
Zero-Based Budgeting
Every budget line starts at zero — must justify itself, not inherit from last year.
Leadership
10-10-10 Decision Rule (Suzy Welch)
Before any hard choice, ask: what is the consequence in 10 minutes? 10 months? 10 years?
Leadership
24-Hour Decision Rule
Don't make a major financial/emotional/strategic decision before sleeping on it one full night.
Parenting
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Ten-Minute Tech-Free Listening
Give your child ten minutes of full undivided attention with no screen or interruption — daily.
Parenting
Feeling Mirror
Name your child's feeling precisely before you try to fix the situation.
Parenting
Bunny Breath
A playful breathing technique for kids 3-7: three short bunny sniffs, then one long exhale.
Parenting
Releasing Your Ego From Your Child's Choices
Your child's choices aren't a reflection of your worth as a parent — practice separating your identity from his decisions.
Parenting
My Anxiety vs. My Child's Actual Risk
Before you stop your child, separate your personal anxiety from the actually measured risk of the situation.
Parenting
Natural Consequences Over Punishment
Let reality teach your child when safe — stronger than any imposed punishment.
Parenting
Age-Graduated Patience Progression in Strategy Games
Beyond generic "board game nights" — precisely match game complexity to your child's current capacity for waiting and planning.
Digital & AI
BLUF: Bottom Line Up Front
First line of email: answer/request/decision. Context after. Cuts read time 70%.
Leadership
Protecting an Innovation Team from Bureaucracy
As a leader, be the "shield" absorbing excessive approval requirements and reporting demands from a team that experiments and learns fast.
Parenting
Time-In
Sit with your child in his upset instead of isolating him — your presence regulates his nervous system.
Psychological
Perfectionism Ruler
Define where your "good enough" is on a 0-100 ruler, to know when to stop.
Psychological
Naming Suffering with Kindness
Name what you suffer with calm language — no exaggeration or minimizing.
Psychological
Self-Compassion Mantras
3 short phrases to memorize for self-collapse moments.
Psychological
Downward Arrow Technique
Under every negative thought, deeper one. Reveal with "what does this mean?"
Social
DESC Script for a Tough Conversation
Write four sentences: Describe the behavior, Express the impact, Specify the change, Consequences.
Social
Fogging to Defuse a Dispute
In unfair criticism, agree only with the "grain of truth" without entering defense.
Social
Graduated Vulnerability
Disclose vulnerability across 4 escalating levels — full reveal follows proven trust.
Parenting
Name It to Tame It
Apply Siegel's principle: naming feeling activates the prefrontal cortex and calms the amygdala.
Parenting
Holding "Big Feelings"
Be the "big vessel" that contains your child's feelings without breaking — Becky Kennedy.