Emotional Regulation Map
Click on how you currrently feel to get help dealing with these emotions!
Happy Meh Overwhelmed Panicking Sad/ tired
You are feeling Happy!
Happiness is a muscle, lets exercise it!
Close your eyes and steady your breathing, think about 3 things in this exact moment or day that make you happy or make you feel good. By being able to acknowledge that these things have a positive effect on you, you are taking control of your emotions and training your brain to recognize wins instead of just losses. This helps make happy moments like this last and helps you create a lasting resource you can use.
Great Job!
You are just Meh
Sometimes when you're just feeling meh, like not great but not awful you may need to do something to boost your mood and dopamine. So for this exersise you can look out the window or go outside and find something in nature like , a cool tree, a bird, a flower, a funny shaped cloud and look at it for 30 seconds as if you have never seen it before. By doing this and making yourself feel a moment of happiness or curiosity, you are triggering a switch in perspective, that can break that feeling of "meh" and release dopamine to help boost your emotions!
You are feeling overwhelmed
Being overwhelmed is one of the worst feelings ever, and it is hard to get rid of. For this exersise. Grab a piece of paper or go on your notes app and take 60 seconds to write down everything you're worried about, anything you have to complete, or just anything that may be causing you distress. By moving these thoughts from your mind onto "paper" you are basically decluttering your mind, putting these things on paper may make it easier to visualize what you need to do and what's overwhelming you. Writing these things down stops your prefrontal cortex from overloading and allows you to view and access the tasks you need to complete in a calmer manner
You are feeling panicked
In a moment of panic or alarm you may find it hard to focus on anything else. So for this exersise you must look at your current surroundings and name 5 things you see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. By making your brain process external sensory data, you are stopping the panic cycle and signigaling to your amygdala that you are safe, this will lower your heart rate and cortisol levels and will take you out of the "fight or flight" mode you were in and calm you down.
You are feeling sad/tired
If you are feeling sad or tired it can be hard to motivate yourself and get your day going. For this exersise you can place your hand over your heart, or put your hand on the back of your neck and take three slow and meaningful deep breaths. You can acknowledge that it is okay to feel tired, sad, or exhausted and ask yourself "what is one small thing that could help me right now (water, a snack, a shower). By acknowledging that you feel this way and doing something to help it deactivates your bodies threat defense system and helps it move into a healthier place of rest and digest which is the first step to recovery!
Emotional Regulation Map
Georgia Moss
Created on April 29, 2026
Start designing with a free template
Discover more than 1500 professional designs like these:
View
Essential Business Proposal
View
Project Roadmap Timeline
View
Step-by-Step Timeline: How to Develop an Idea
View
Artificial Intelligence History Timeline
View
Mobile Phone Call
View
Momentum: Tools Tutorial
View
Momentum: Onboarding Video
Explore all templates
Transcript
Emotional Regulation Map
Click on how you currrently feel to get help dealing with these emotions!
Happy Meh Overwhelmed Panicking Sad/ tired
You are feeling Happy!
Happiness is a muscle, lets exercise it!
Close your eyes and steady your breathing, think about 3 things in this exact moment or day that make you happy or make you feel good. By being able to acknowledge that these things have a positive effect on you, you are taking control of your emotions and training your brain to recognize wins instead of just losses. This helps make happy moments like this last and helps you create a lasting resource you can use.
Great Job!
You are just Meh
Sometimes when you're just feeling meh, like not great but not awful you may need to do something to boost your mood and dopamine. So for this exersise you can look out the window or go outside and find something in nature like , a cool tree, a bird, a flower, a funny shaped cloud and look at it for 30 seconds as if you have never seen it before. By doing this and making yourself feel a moment of happiness or curiosity, you are triggering a switch in perspective, that can break that feeling of "meh" and release dopamine to help boost your emotions!
You are feeling overwhelmed
Being overwhelmed is one of the worst feelings ever, and it is hard to get rid of. For this exersise. Grab a piece of paper or go on your notes app and take 60 seconds to write down everything you're worried about, anything you have to complete, or just anything that may be causing you distress. By moving these thoughts from your mind onto "paper" you are basically decluttering your mind, putting these things on paper may make it easier to visualize what you need to do and what's overwhelming you. Writing these things down stops your prefrontal cortex from overloading and allows you to view and access the tasks you need to complete in a calmer manner
You are feeling panicked
In a moment of panic or alarm you may find it hard to focus on anything else. So for this exersise you must look at your current surroundings and name 5 things you see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. By making your brain process external sensory data, you are stopping the panic cycle and signigaling to your amygdala that you are safe, this will lower your heart rate and cortisol levels and will take you out of the "fight or flight" mode you were in and calm you down.
You are feeling sad/tired
If you are feeling sad or tired it can be hard to motivate yourself and get your day going. For this exersise you can place your hand over your heart, or put your hand on the back of your neck and take three slow and meaningful deep breaths. You can acknowledge that it is okay to feel tired, sad, or exhausted and ask yourself "what is one small thing that could help me right now (water, a snack, a shower). By acknowledging that you feel this way and doing something to help it deactivates your bodies threat defense system and helps it move into a healthier place of rest and digest which is the first step to recovery!