Protocol 3 · 12–18 min

Emotional Processing

A step-by-step way to feel, name and move through hard emotions, rather than bottling them up or being swept away by them.

Grounded in research · interactive practice

What you'll do

1
Make space
Settle the body first, so you can feel without being overwhelmed. Follow the breath.
Calming your body first gives you more room to feel an emotion without being overwhelmed by it.
2
Name it precisely
Move from a vague sense of distress to a specific word. Choose the closest one.
Putting a feeling into words helps calm the part of the brain that drives it.
3
Find it in your body
Notice where the feeling lives in your body and let it be there as the scan passes through.
Letting yourself feel the physical sensation helps the emotion pass through rather than getting stuck.
4
Find the meaning
Ask what the feeling is pointing toward — then let it move on.
Writing about how you feel reliably lifts your mood and even supports your physical health.