SCRIPTS - Emotional Flooding - [9 Science-Based Emotion Regulation Skills](https://www.psychologytoday.com/us/blog/click-here-happiness/202011/9-science-based-emotion-regulation-skills?amp) - Emotional acceptance - Emotional acceptance is a skill that involves experiencing negative emotions without judging them or yourself. - Emotional acceptance is a key emotion regulation skill because judgment of our negative emotions just amplifies them making them stronger, last longer, and become harder to regulate. - To accept your emotions, practice mindfulness and non-judgment. - Emotional attention - Another way to regulate our emotions is to re-direct our attention towards the positive. - Focusing on the negative things makes us feel worse; shifting attention to the positive helps us feel better. - Reappraisal - Reappraisal is an emotion regulation skill that involves cognitively reframing an experience as more positive or less negative. - Building this skill can both increase positive emotion and decrease negative emotion simultaneously. - Temporal distancing - Temporal distancing involves shifting the way you think about your present situation by thinking about it from a time in the future. - This technique helps regulate our emotions if we can see that these emotions won't be so bad after some time, - Basically, we remind ourselves that "this too shall pass." - Self-distancing - Self distancing is an emotion regulation skill that involves looking at your situation as “a fly on the wall." - Emotionally distancing yourself from your experience and looking at it from an outsider’s perspective helps you disconnect from your negative emotions and see them in a new way. - Savoring - Savoring is an emotion regulation skill that involves holding on to positive experiences and the emotions they produce. - When we savor our good moments and experiences, we generate more positive emotions and create longer-lasting positive experiences - Gratitude - ​Gratitude is an emotion regulation skill that involves thankfulness. It helps us feel good and makes others feel good too. - Gratitude can increase positive emotions while also improving the quality of our personal relationships. We can practice gratitude with gratitude lists, gratitude notes, and gratitude letters.. - [https://www.sheknows.com/health-and-wellness/articles/2167419/what-is-emotional-flooding-relationships/](https://www.sheknows.com/health-and-wellness/articles/2167419/what-is-emotional-flooding-relationships/) - “One of my most favorite tools is to name what is arising, whether it’s to yourself, or the person you’re closest with that you want to make sure is supportive of your experience,” says Rose. - “This sounds like, ‘Wow, I’m noticing I’m having a strong reaction with what’s coming up. - “I’m feeling my heart race, a tightness in my throat making it hard to swallow, and a pit in my stomach. - “I’m even feeling like I can’t think straight and I’m afraid if I don’t take a minute to just pause and calm myself down, that I’m going to say something I don’t mean or I’m just going to feel worse. - “Can you be patient with me before finishing this conversation, or can you just give me a hug?’”