If you filter out certain emotions or overgeneralize certain emotions, this strategy may help you manage these emotions better.
Select an emotion that you might exaggerate.
Consider a recent situation in which this emotion was present.
Was it reasonable to feel this way? Consider the causes of emotions to help you to determine this.
How strongly did you feel this way?
Consider the following:
Did you have a warm feeling or cold?
Were you tense or more relaxed?
Did you have a light feeling or some sort of heavy, weighted-down feeling?
Did you feel tired or energetic?
Do you often feel this way?
What do you think about when feeling this way? Do you “catch” yourself when you feel this way?
Why do you feel this way? What causes the feeling? Identify what makes you feel this way.
How did you interpret the event?
Would someone else have interpreted the event in the same way?
Is it possible that your view of the event was incorrect?
Evaluate alternative explanations for feeling this way. Ask whether is it reasonable.
Practice feeling this way:
Before a situation, think about the likelihood of feeling ___________________________________.
Visualize the provoking scenes.
Relax and visualize your response.
Then, enter the situation, ready for action.