Find a practice for your goal
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.
36 results (expanded search) for "محفّز انفعالي"
Psychological
Trigger Body Map
Identify body areas that "ignite" in specific trauma.
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
Chain Analysis
Track what happened before the blow-up, where the chain could have broken.
Psychological
Plutchik Wheel Audit
8 primary emotions in a wheel, gradient and mixing — visual tool to discover yours.
Digital & AI
Internal Trigger Map (Eyal)
Identify 5 feelings that make you open phone. Per feeling, alternative plan pre-touch.
Psychological
Emotion Thermometer
Measure emotion daily 0-10 — discover pattern and triggers.
Psychological
Graded Exposure Ladder
Rank your fears from lightest to hardest and climb one rung every 2-3 days.
Professional
Implementation Intentions
Phrase every goal as "if X happens, I will do Y" — doubles completion rate.
Leadership
Diagnosing Your Reaction to Feedback
3 triggers reject valid feedback: Truth, Relationship, Identity. Know which fires in you.
Psychological
90-Second Wave
Every emotion is a chemical wave ending in 90 seconds — wait before responding.
Psychological
Implementation Intention (If-Then)
"If X happens, I will do Y" — doubles to triples adherence.
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
Emotion Description Without Judgment
Name feeling (sad, angry) — without "I'm bad" or "this is wrong".
Psychological
Personal Safety Plan
Ready doc for crisis: whom to call, what to do, where to go.
Professional
Rehearse Expected No
Imagine worst "no" before negotiation — respond flexibly vs shocked.
Social
ABC Trace for an Anger Flare
In anger, dissect: Antecedent → Belief → Consequence.
Administrative
24-Hour Pause Before Big Decisions
Any decision over 5000 SAR or 5 hours of impact — wait 24 hours before executing.
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
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
Modeling Emotional Regulation Out Loud
Make your emotional regulation visible and audible to your child — children learn regulation by watching, not by lecture.
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.
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.
Parenting
Five Emotion-Coaching Steps
Apply Gottman's five steps: notice, see emotion as opportunity, listen, label, set limits and solve.
Parenting
Distinguishing Meltdown from Tantrum — and Responding Accordingly
A tantrum aims to get something; a sensory meltdown is a total loss of control — each requires a completely different response.
Parenting
Sensory-Friendly Outing Planning
Plan a family outing with a proactive sensory-trigger scan, not reliance on luck.
Digital & AI
Distraction Journal
For 5 days, log every distraction: time, trigger, pre-feeling. Patterns emerge.
Psychological
STOP in an Impulse Moment
Stop, take a breath, observe, proceed mindfully — four seconds save a decision.
Professional
Grayscale Phone
Turn phone to grayscale — reduces appeal 50%+.
Social
Fogging to Defuse a Dispute
In unfair criticism, agree only with the "grain of truth" without entering defense.
Social
90-Second Pause Before Replying
When provoked, don't reply for 90 seconds — the neural wave scientifically subsides.
Social
Mood Journal 3x Daily
Log mood (1-10) AM, noon, PM with a one-word cause — discover your patterns.