Identify what each emotion is. Notice them, check them in, name them.
Pause — Take a little time to feel the feeling without jumping to solutions to make the feeling go away. In order to do this, you need a calm body and mind.
Explore what is the function and purpose of this emotion. What is this emotion trying to tell you? Check cognitive distortions, distorted ways of thinking that make it hard to see our emotions.
Choose what to do with these emotions. That might be taking action, practicing acceptance, or such. Choose to act on your values.
Principle 2 — Emotional processing is a skill that can be learned.
Principle 3 — Emotions are deeper than thoughts or behaviors. [13:37]
'Foreclosure': Trying to jump ahead to solutions, to feeling better, but skipping the process of feeling your emotions. Tying to feel good without trying to acknowledge what you're feeling now. [10:33]