A sample page from Notes to Self.

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Practice observing your feelings with curiosity rather than with judgment. When a new feeling simmers up inside you (especially an uncomfortable one), take a few deep breaths and try to name it. “I’m feeling _.” Then continue on with your day. Most feelings will pass by quickly like a light shower.

If you find the weather inside you is relentlessly stormy, what might help? Step away from what you’re doing for a moment. Get some fresh air, take a walk. Reach out to a friend. Keep gently checking in with your feelings throughout the day. Practice the habit of it.

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