Emotional Intelligence Resources

1. Cognitive Reframing:
What it is: Changing the way you interpret a situation to shift its emotional impact.
Practice:
Write down a stressful thought → Ask:

• Is it true?

• What else could be true?

• How would I feel if I didn’t believe this?

Resource:
📘 “Loving What Is” by Byron Katie – teaches the "4 Questions" method.
📝 The Work Worksheet (Free PDF)

​

2. Mindful Self-Talk
What it is: Speaking to yourself with compassion and logic, similar to how you'd support a friend.
Practice Prompt:
“I’m feeling ____. It makes sense because ____. What I need right now is ____.”
Resource:
🧠 Dr. Kristin Neff’s Self-Compassion Exercises
🎧 Self-Compassion and Soothing the Inner Critic (Podcast: Being Well with Dr. Rick Hanson)

​

3. Visualization & Mental Rehearsal:

What it is: Imagining calming scenes or positive outcomes to trigger a sense of safety or control.
Practice:
Close your eyes and picture a place where you feel calm, safe, and supported. Engage all five senses. Stay for 3–5 minutes.
Resource:
🧘 Insight Timer App – Search for “guided visualizations” (many are free!)
🎧 Tara Brach's “Safe Place” Visualization

 

4. Gratitude Shifting:
What it is: Focusing the mind on what’s working well to offset stress or threat-based thinking.
Practice:
List 3 specific things you’re grateful for and why.
Resource:
📘 “The Gratitude Diaries” by Janice Kaplan
📝 Greater Good Gratitude Journal Template

 

5. Naming and Labeling Emotions:
What it is: Accurately naming your emotional state to reduce its intensity (“name it to tame it”).
Practice:
“I’m noticing _______ in my body. That feels like _______ (emotion).”
Resource:
📄 Emotion Wheel (PDF) – Useful for increasing emotional vocabulary.
📝 TherapistAid's Feelings Identification Worksheet

 

6. Cognitive Defusion (from ACT Therapy):
What it is: Creating space between yourself and distressing thoughts.
Practice:
Say a troubling thought out loud with a silly voice. Repeat it until it loses emotional weight.
Resource:
📘 “The Happiness Trap” by Russ Harris
🎧 Cognitive Defusion Techniques Guide

 

7. Guided Meditation
What it is: Using structured meditative scripts to guide focus and calm mental chatter.
Practice Options:

• Loving-kindness

• Noting and observing thoughts

• Breath-focused meditation

Resources:
🧘 Apps: Insight Timer, Calm, Headspace
🎧 Ten Percent Happier Podcast & App