Emotional Regulation
Manage your emotions with mindfulness.
Stuck weighing the same choices over and over? The Emotional Regulation wheel breaks the loop — spin it and go with whatever lands.
Using it is straightforward: hit Spin, watch the wheel slow to a stop, and whatever it lands on is your answer for this round. Options here include things like Name Your Emotions, Pause Before Reacting, Deep Breathing, Reframing, Emotional Check-in, and Self-Compassion, along with several others in the full list of 12.
Whether you're deep into Mindfulness or just dabbling, this wheel is meant to make one small decision effortless. Don't like the default list? Hit Edit below the wheel to add your own options, hide the ones you don't want, and Save your personal version — or Reset to go back to the original anytime.
What’s the first step?
Name the emotion you’re feeling.
How to handle intense emotions?
Pause, breathe, and observe without judgment.
How many options does the Emotional Regulation wheel have?
This wheel includes 12 options by default, covering a broad mix within Mindfulness. You can always add more of your own.
Can I customize this wheel?
Yes. Click Edit beneath the wheel to add new options, remove ones you don't need, or hide any without deleting them. Save keeps your version; Reset restores the defaults.