1. Control Yourself First (Self-Regulation & Emotions)

Question 1

What is the Observer Effect in self-regulation?

Answer 1

Step outside yourself and analyze your thoughts as an observer

This mental model helps in gaining perspective on one’s own emotions and thoughts.

Question 2

What is the 90-Second Rule?

Answer 2

Emotions only last 90 seconds unless you feed them with more thoughts

It encourages individuals to wait before reacting to emotions.

Question 3

What is CBT Thought Reframing?

Answer 3

Challenge negative thoughts and replace them with neutral or positive perspectives

This technique is part of cognitive-behavioral therapy aimed at improving emotional responses.

Question 4

What does the technique Pause-Think-Respond involve?

Answer 4

Take a breath before reacting

This technique promotes thoughtful responses rather than impulsive reactions.

Question 5

How does journaling help in self-regulation?

Answer 5

Write down emotions and thoughts to gain clarity

Journaling allows for reflection and understanding of emotional triggers.

Question 6

What is Box Breathing?

Answer 6

4-4-4-4 breathing to calm emotions and regain control

This technique involves inhaling for 4 seconds, holding for 4 seconds, exhaling for 4 seconds, and pausing for 4 seconds.