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When you’re really caught up in an emotion, you can’t always pause to consider why you feel the way you do—or how you can change the way you feel. 

  • Explore

  • Meditate

  • Observe

  • Talk (or text)

  • Exercise

E is for explore

Put on your adventure pants, because it’s time to explore. When you want to down banh mi by the bucketload, explore something you’re interested in that makes you feel good. Read an interesting article, solve a crossword puzzle on your phone, or inventory your collection of rare coins.

(What are adventure pants? Similar to core emotions, these pants are different for everybody.)

M is for meditate

Remember all that talk about meditation? Well, it’s back. When you need cheesy naan right this instant, try one of these strategies instead.

  • Falling-out breath: Take five deep breaths by inhaling as much air as you can and then sighing loudly as you let the air flow out of your mouth.

  • Box breathing: Remember this one? Inhale for four counts, hold your breath for four counts, exhale for four counts, and then hold your breath for four counts. Keep repeating as needed.

  • Counting: Choose a number, then slowly count up to this number, then count back down. 

O is for observe

Looking for licorice to take the edge off your emotions? Instead, take stock of what’s around you by noticing one positive thing you can…





T is for talk (or text)

Connecting with people you care about can help you feel grounded and supported. So pick up the phone to talk, or pick up the phone to text. (Or even see a friend face-to-face.)

Don’t want to talk about your feelings? Talk about the weather, your new history podcast, whether wide-legged pants are in these days, or whatever you want.

E is for exercise

Set your timer for 1 minute and fill those 60 seconds with squats, push-ups, lunges, jumping jacks, or anything else that gets your blood flowing and body moving. (Hard to eat a cone of soft-serve mid push-up. Trust us, we’ve tried.)

If you have a little more time, take 5 minutes to go for a quick walk.

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