Thank You!

Your Weekly Empathy Emails have been restored!

I’m so glad to continue sharing insights with you about empathy, emotional intelligence, and connection through The Empathy Set App emails.

As a token of appreciation, here are your free resources to support your journey:

  1. The Calming Routine Handout – A simple guide to help you ground yourself and navigate emotions with clarity.

  2. A Dictionary of Feelings and Needs (PDF) – A valuable reference to deepen your understanding of emotions and human needs.

Enjoy these resources, and I look forward to continuing this journey with you!

💡 Tip: Be sure to check your inbox for the confirmation email and mark us as a safe sender so you don’t miss out on future insights!

With gratitude,
The Empathy Set Team

1. The Calming Routine Handout

Your Calming Routine is a practical two-step approach designed to help you recognize and manage emotional dysregulation effectively. Drawing inspiration from the pain scale used in healthcare, this tool emphasizes the importance of early intervention, enabling you to address emotional stress before it escalates.

Step One: Early Warning System

Using your body as a reliable early warning system, you’ll identify physical cues—such as tightness of breath, tension, or a knot in the stomach—that signal you’re becoming emotionally dysregulated. By rating your state on a scale of 1–10, similar to the pain scale in healthcare, you’ll develop the awareness to “get to it early” and take action when it’s easier to restore balance.

Step Two: Your Calming Routine

Once you recognize the signs, a pre-articulated and practiced calming routine enables you to regain a calm and focused state. This routine incorporates strategies tailored to your needs, with an emphasis on breathwork as a cornerstone. Techniques may include deep diaphragmatic breathing, progressive muscle relaxation, mindful distraction, or meditation—ensuring that your body and mind return to a state of relaxation and clarity.

Why It Works:

  • Proactive Awareness: By catching emotional stress early, you prevent it from escalating.

  • Body-Centered Approach: Your body’s signals are always present and reliable indicators of stress.

  • Refined and Personalized: A practiced routine ensures immediate effectiveness when needed.

  • Breathwork at the Core: Harnessing the power of the breath calms the nervous system and restores focus.

This simple yet profound approach offers a pathway to emotional resilience, helping you navigate stress with greater ease and confidence.

2. A Dictionary of Feelings and Needs (PDF Version)

As a user of The Empathy Set app, you already have access to all 108 feelings and needs, empowering you to navigate emotions with clarity and deepen your connections. This dictionary serves as an extension of that experience—bringing all those words together in one convenient place.

More than just a list, this dictionary provides insightful definitions and carefully chosen synonyms to help you refine your emotional vocabulary. It supports the transformative practice of "naming it to tame it," a neuroscience-backed approach that reduces stress by giving words to your emotions.

Beyond definitions, this resource also includes guidance on crafting impactful “I” statements and other practical communication techniques, helping you express yourself with confidence and empathy. Whether you're mediating conflicts, engaging in self-reflection, or strengthening your relationships, this dictionary is designed to support your journey toward emotional resilience.

As a token of appreciation, we’re offering you this free PDF version of the dictionary—so you can have all 108 feelings and needs in one easily accessible place. Since you already have them in The Empathy Set app, this resource brings them together for easy reference, helping you deepen your emotional awareness and communication. Download it now and continue your journey toward greater clarity, connection, and empathy.