Emotion Regulation
A practical, evidence-based guide to understanding and managing your emotions — with compassion and confidence.
content & techniques
you can use right away
full TIPP skill guide
to make it your own
Everything you need
in one place
This guide takes you step by step — from understanding how emotions work to building a personalised plan that fits your life.
What is Emotion Regulation?
How emotions work in the brain and body — and why developing a healthy relationship with them changes everything.
The Emotion Cycle
Understand the Trigger → Thought → Feeling → Behaviour loop — and discover exactly where you can intervene.
Identifying Your Emotions
Build your emotional vocabulary with a full emotion grid and four reflection prompts designed to deepen self-awareness.
Unhelpful Coping Patterns
Recognise avoidance, suppression, rumination and other patterns that bring short-term relief but long-term cost.
Grounding Techniques
The 5-4-3-2-1 sensory technique, box breathing, and a quick body scan — tools for the moments you need them most.
The TIPP Skill — Full Visual Guide
A dedicated full-page graphic breaking down this powerful DBT technique for managing intense emotional arousal.
Cognitive Reappraisal
A step-by-step table of common thinking traps and how to reframe them — with practical questions to ask yourself.
Building Emotional Resilience
The lifestyle foundations — sleep, movement, connection, self-compassion — that make regulation easier over time.
My Personal Regulation Plan
A fully fillable worksheet to map your own triggers, warning signs, coping strategies and compassionate reminders.
Not just information.
Real tools you’ll use.
Written and designed to be genuinely useful — not just read once and forgotten. Everything here is grounded in psychological research and built for real life.
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Evidence-based throughout — drawn from CBT, DBT, and emotion science, not wellness trends.
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Fillable and printable — designed to be completed, not just read. Your plan, in your words.
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Compassionate in tone — no shame, no pressure. Growth-focused from the first page to the last.
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For right now — techniques you can use in the moment, not just in a therapy room.
Emotions are information, not commands. Learning to regulate them means learning to receive that information without being overwhelmed by it.
— From the Emotion Regulation Guide, Sennah Psychology
This guide is for you if…
You feel overwhelmed by emotions and aren’t sure what to do
You want practical tools, not just theory
You’re working on your wellbeing independently or alongside therapy
You want something beautifully made that you’ll actually come back to
A full page dedicated
to TIPP
One of the most powerful DBT skills for managing intense emotion — given the space it deserves. Each letter gets its own visual card with practical examples and a clear explanation of the science behind it.
Works on body chemistry first — the fastest path to calm
Particularly useful when emotions are at 7–10 out of 10
Developed by Dr Marsha Linehan as part of DBT
Temperature
Cold water, ice, or face dip to activate the dive reflex and rapidly slow your heart rate.
Intense Exercise
Vigorous movement burns off stress hormones and resets your nervous system.
Paced Breathing
Longer exhales than inhales activate the parasympathetic system within minutes.
Paired Muscle Relaxation
Tense and release each muscle group to induce deep physical calm.
Ready to build your
emotional toolkit?
Download the full 11-page guide today and start working with your emotions — not against them.
- 11-page professionally designed PDF
- Evidence-based content — CBT & DBT informed
- Full TIPP skill visual guide
- Fillable personal regulation plan
- Instant download, print at home or use digitally
Instant digital download · PDF format · For personal use