01/08/2026
R.E.G.U.L.A.T.I.O.N.
R – Recognise
Name the emotion you're experiencing ("I'm anxious," "I'm disappointed," etc.).
E – Examine
Notice where you feel it in your body without trying to change it.
G – Grant
Grant yourself permission to have the emotion. Accept it without judging it.
U – Unwind
Slow your breathing to settle your nervous system.
L – Listen
Listen to what the emotion is trying to tell you about your needs or values.
A – Act
Choose your next action based on your values, not your feelings alone.
T – Transfer
Transfer the emotion onto paper by journalling or writing about it.
I – Integrate
Integrate mind and body through movement such as walking, stretching, or exercise.
O – Open
Open up to someone you trust if the emotion feels too heavy to carry alone.
N– Navigate
Notice that emotions are temporary—they rise, peak, and pass.
