Pick 3 emotions on a Plutchik wheel (level 2) you feel now — precise labeling = calm.

Name what you suffer with calm language — no exaggeration or minimizing.

Instead of suppressing emotion, reinterpret the situation generating it.

When entering a room or call, note your mood before and after to see what you "caught".

When your mood dips mid-social-day, apply a 90-second intervention before it spoils your interactions.

Don't make a major financial/emotional/strategic decision before sleeping on it one full night.

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

Apply Siegel's principle: naming feeling activates the prefrontal cortex and calms the amygdala.