The 10 Steps of Emotion Regulation — Free Workbook | Beyond Psychology
Free Workbook

The 10 Steps of
Emotion Regulation

A structured practice for meeting what you feel, instead of managing it from a distance.

Get the free workbook
What's Inside

Ten steps. One page each. Room to write as you go.

This is the same method from the guided audio session, laid out as a structure you can actually use. Each step is explained on its own page, with space underneath 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
The 10 Steps of Emotion Regulation workbook cover
Myrthe Glasbergen, Msc. is a psychologist, writer, and founder of Beyond Psychology — a global platform redefining mental health. With a deep understanding of trauma, emotion, and societal conditioning, she guides people to unshame themselves, reclaim authenticity, and break free from patterns that no longer serve. Her work is rooted in radical honesty, emotional depth, and a fierce belief in our capacity to heal and transform.
about the creator

Myrthe Glasbergen, MSc.

psychologist・writer・founder beyond psychology

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.

This audio is the first step back.

“Not a technique to master, but a practice to return to, as many times as you need it.”

myrthe glasbergen, msc.・BEYONDPSYCHOLOGY.EU
get the free workbook