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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.
46 results (expanded search) for "انفعال شديد"
Psychological
Sensory Distraction
In intense emotion, use 5 senses for moment distraction — not suppression.
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
Chain Analysis
Track what happened before the blow-up, where the chain could have broken.
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.
Parenting
Five Emotion-Coaching Steps
Apply Gottman's five steps: notice, see emotion as opportunity, listen, label, set limits and solve.
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
Window of Tolerance Map
Each has tolerance window — below it numbness, above it explosion. Map yours.
Psychological
STOP Skill
Stop, breathe, observe, proceed mindfully — 4 steps in 30 sec.
Social
ABC Trace for an Anger Flare
In anger, dissect: Antecedent → Belief → Consequence.
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.
Psychological
Crisis Survival
In intense crisis, no decisions. Calm first.
Parenting
Time-In
Sit with your child in his upset instead of isolating him — your presence regulates his nervous system.
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.
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.
Parenting
Limit with Empathy
Say firm "no" with warm "I understand" — Janet Lansbury's classic formula.
Parenting
Co-Regulation Before Correction
When child melts down, step one = your own 4 breaths. You can't calm someone you're igniting with.
Parenting
Play as a Repair Tool After Conflict
After yelling or conflict with your child, five minutes of genuine play repairs the bond faster than any lengthy verbal explanation.
Digital & AI
Constructively Handling Public Criticism and Hate
Set a pre-defined protocol for sorting comments: constructive criticism deserving a reply, or passing hate deserving only ignoring and blocking.