free workbook
The 10 Steps of Emotion Regulation
A practical workbook that walks you step by step through dysregulation, so you can process what was suppressed and find your way back to balance.
Ten steps. One page each. Room to write as you go.
You know the moment an emotion gets too big to hold. The urge to shut down, numb out, or fall into an old coping pattern that worked once and stopped helping a long time ago.
This workbook is not a philosophy for understanding that moment, it is a structure for moving through it. Ten steps, each on its own page, that take you from overwhelm to understanding, with space beneath every step to work through it in your own words.
- 01Become aware of the dysregulation
- 02Locate the feeling in your body
- 03Observe and investigate the sensation
- 04Stay present with what you find
- 05Listen to what it is communicating
- 06Give it a voice
- 07Find the core feeling beneath it
- 08Return to yourself
- 09Find the unmet need
- 10Reflect, and let it lead somewhere
Myrthe Glasbergen, MSc.
Myrthe Glasbergen is a psychologist, writer, and the founder of Beyond Psychology. Her work explores what it means to become autonomous, sovereign, emotionally mature, and free, beyond the inherited conditioning, the relational patterns, and the systems that shaped you into someone smaller than you are.
“Not a technique to master, but a practice to return to, as many times as you need it.”