To Restore Your Weekly Empathy Emails….You’re in the Right Place!
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As a token of appreciation, you will receive these two free resources: (See Below)
The Calming Routine Handout – A simple guide to help you ground yourself and navigate emotions with clarity.
A Dictionary of Feelings and Needs (PDF) – A valuable reference to deepen your understanding of emotions and human needs.
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The Empathy Set App 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)
This dictionary is an extension of The Empathy Set and a testament to the power of language in fostering empathy, emotional intelligence, and relational harmony. It offers insightful definitions and carefully chosen synonyms for a curated list of 108 feelings and needs, making it a valuable resource for deepening self-awareness and improving communication.
At its core, the dictionary equips users with precise language to name their emotions, supporting the transformative practice of "naming it to tame it," a concept rooted in neuroscience that can significantly reduce stress. By giving you the words to authentically articulate your feelings and needs, this tool enables more effective and empathetic connections with others.
The dictionary also provides guidance on crafting impactful "I" statements and other practical communication techniques, empowering users to express themselves with clarity and confidence. It’s designed to help you navigate challenges ranging from workplace conflicts to personal growth, supporting your journey toward emotional resilience and relational harmony.
We are thrilled to offer you the PDF version of this dictionary for free. Each entry includes definitions and synonyms, enhancing your emotional intelligence toolkit and making it easier to identify, articulate, and address your emotional states.
Whether you're resolving disputes, engaging in introspection, or seeking greater connection in your relationships, this dictionary is your guide to a more empathic and harmonious life—one word at a time. Download it now and begin your journey toward greater clarity and understanding.