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Feeling overwhelmed by your emotions? You're not alone. It's often the first step to a more balanced and fulfilling life. This guide dives into mindful emotion regulation techniques, offering practical tools to help you navigate challenging feelings with greater ease and understanding. Ready to discover how mindfulness can transform your emotional landscape? Let's begin.

Mastering Emotion Regulation Through Mindfulness

Understanding Emotion Regulation

Defining Emotion Regulation: A Comprehensive Overview

Emotion regulation refers to the complex process by which individuals influence which emotions they have, when they have them, and how they experience and express these emotions. It's not about suppressing or getting rid of feelings, but rather about managing them in a way that supports well-being and allows for effective functioning in daily life. This involves a range of strategies, both conscious and unconscious, that we use to navigate our internal emotional landscape. Effective emotion regulation is a cornerstone of mental health, impacting everything from our relationships to our ability to cope with stress and achieve our goals.

Developing robust emotion regulation skills is a journey that often requires intentional practice. Individuals who struggle with regulating their emotions might find themselves overwhelmed by intense feelings, reacting impulsively, or withdrawing from challenging situations. Conversely, those with strong regulatory abilities can experience difficult emotions without being consumed by them, allowing for more measured responses and greater emotional resilience. Learning effective mindful emotion regulation techniques is a key step in building this capacity, shifting from reactive patterns to more deliberate and skillful engagement with one's feelings.

Mindfulness as a Foundation for Emotional Balance

Mindfulness serves as a powerful foundation for cultivating emotional balance by training our attention and awareness. At its core, mindfulness is the practice of paying deliberate attention to the present moment without judgment. This non-judgmental awareness allows us to observe our thoughts, feelings, and bodily sensations as they arise, without immediately getting caught up in them or trying to push them away. By simply noticing our emotions with curiosity and acceptance, we begin to create space between ourselves and our reactions.

This practice of mindful observation is crucial for effective emotion regulation. Instead of being swept away by a wave of anger or anxiety, mindfulness teaches us to recognize the feeling as just that – a feeling – without attaching stories or judgments to it. This detachment, or "decentering," enables us to choose how we respond to an emotion rather than automatically reacting from a place of distress. Techniques for mindful emotion regulation leverage this foundational awareness to help individuals navigate challenging emotional states with greater ease and wisdom.

Proven Benefits of Mindfulness-Based Emotion Regulation

The application of mindfulness to emotion regulation has been extensively studied, demonstrating a wide array of benefits for mental and emotional well-being. Research consistently shows that regular mindfulness practice can lead to a significant reduction in symptoms associated with stress, anxiety, and depression. For instance, studies on Mindfulness-Based Stress Reduction (MBSR) programs have shown participants reporting notable decreases in perceived stress levels and improvements in mood, often sustained over time.

Beyond symptom reduction, mindful emotion regulation techniques enhance overall emotional resilience and flexibility. Individuals who practice mindfulness often report an increased ability to tolerate difficult emotions, a decrease in emotional reactivity, and an improved capacity to recover from challenging experiences. They develop a more compassionate relationship with themselves and their feelings, fostering greater self-acceptance. This shift in perspective and skill set empowers individuals to face life's inevitable ups and downs with greater equanimity and inner strength, making mindful emotion regulation a vital skill for navigating the complexities of modern life.

Core Mindfulness-Based Emotion Regulation Techniques

Cultivating Calm with Mindful Breathing

Mindful breathing is one of the most accessible and fundamental mindful emotion regulation techniques. It involves simply bringing your attention to the physical sensation of breathing – the rise and fall of the chest or abdomen, the air entering and leaving the nostrils. This focus on the breath serves as an anchor, grounding you in the present moment and providing a steady point of reference when emotions feel overwhelming. It doesn't aim to change the breath, but rather to observe it with gentle awareness.

By intentionally focusing on the breath, you interrupt the cycle of reactive thinking and feeling that often accompanies intense emotions. When feeling anxious, for example, attention tends to narrow and thoughts race. Bringing awareness to the breath broadens focus slightly and shifts attention away from the distressing thoughts, even if only for a few seconds. This simple act creates a small pocket of calm, allowing for a moment of conscious choice rather than automatic reaction.

Deep Breathing Exercises for Immediate Emotional Regulation

Deep breathing exercises are specific applications of mindful breathing that can provide more immediate relief during moments of emotional intensity. Techniques like diaphragmatic breathing (breathing into your belly) or 4-7-8 breathing (inhaling for 4 counts, holding for 7, exhaling for 8) activate the body's relaxation response, counteracting the physiological arousal associated with stress, fear, or anger. When practiced mindfully, these exercises not only calm the nervous system but also deepen your connection to the present moment.

For example, when feeling overwhelmed by frustration, taking just three slow, deep breaths can significantly alter your physiological state. Inhaling deeply fills the lungs and expands the abdomen, followed by a slow exhale. This deliberate action signals to your nervous system that it is safe to relax. While not a substitute for processing emotions, deep breathing offers a quick, portable tool for down-regulating intense physiological responses, making it easier to apply other mindful emotion regulation techniques.

Anchoring to the Breath: Managing Intense Emotions

Using the breath as an anchor is a core strategy within mindful emotion regulation when faced with very intense feelings like panic, rage, or profound sadness. When emotions feel like a storm, the breath remains a constant, reliable presence. The practice involves returning your attention to the sensation of breathing whenever you notice your mind being pulled into the emotional turmoil or narrative surrounding it.

This technique isn't about making the intense emotion go away; it's about learning to be with the emotion without being completely consumed by it. By repeatedly bringing awareness back to the breath, you train your mind to gently disengage from the overwhelming thoughts and sensations associated with the emotion. It's like finding a stable boat in choppy waters. This practice builds tolerance for distress and strengthens your capacity to observe even powerful emotions without being swept overboard.

Enhancing Emotional Awareness with Body Scan Meditation

Body scan meditation is another foundational mindful emotion regulation technique that systematically brings awareness to different parts of the body, noticing physical sensations without judgment. This practice enhances interoceptive awareness – the ability to perceive internal bodily states – which is intimately linked to emotional experience. Emotions often manifest as physical sensations (e.g., tightness in the chest with anxiety, heat in the face with anger).

By mindfully scanning the body, you learn to recognize where and how emotions show up physically. This direct, non-conceptual awareness provides valuable information about your emotional state in the moment, before the mind constructs elaborate stories or judgments about the feeling. For example, noticing a knot in your stomach might be the first indicator of nervousness, allowing you to address the emotion before it escalates. This heightened awareness is a crucial prerequisite for applying other mindful emotion regulation techniques skillfully.

Connecting Physical Sensations to Emotional States

Regular body scan practice deepens the understanding of the mind-body connection, specifically how emotions are embodied. You might begin to notice consistent patterns – perhaps sadness is often felt as a heaviness in the shoulders, or excitement as a lightness in the chest. This direct, experiential knowledge is far more powerful than simply thinking about an emotion. It allows you to access your emotional state through a non-verbal, sensory pathway.

This connection is vital for mindful emotion regulation because it provides an early warning system. Instead of waiting until an emotion is overwhelming, you can learn to detect its subtle physical precursors. Noticing a slight tension in the jaw might signal rising frustration, prompting you to pause and apply a regulation technique before the frustration becomes intense anger. This sensitivity allows for a more proactive and skillful approach to managing your emotional landscape.

Releasing Tension and Emotional Blockages Through Body Scan

As you scan the body and notice areas of tension, the practice encourages you to simply acknowledge the sensation with acceptance. Often, emotional distress is held as physical tightness or rigidity in the body. By bringing mindful awareness to these areas without trying to force them to change, you create the conditions for release. It's not about actively relaxing the muscles, but rather observing the tension and allowing it to be there.

Sometimes, simply shining the light of awareness on a tense area allows it to soften naturally. This gentle, non-striving approach can help release not only physical tension but also emotional energy that might be held or blocked in the body. For instance, focusing on tightness in the throat associated with unexpressed sadness might, over time and with repeated practice, allow that tightness to lessen, facilitating a greater sense of emotional flow and ease. This makes body scan a valuable mindful emotion regulation technique for both awareness and gentle release.

The RAIN Method: A Powerful Tool for Emotional Processing

The RAIN method is a step-by-step mindful emotion regulation technique developed by Vipassana teacher Michele McDonald and popularized by Tara Brach. It provides a clear framework for approaching difficult emotions with mindfulness and self-compassion. RAIN is an acronym standing for Recognize, Allow, Investigate, and Nurture. It guides you through a process of acknowledging, accepting, exploring, and kindly relating to your internal experience, particularly challenging emotions.

Applying RAIN involves pausing when you notice a difficult emotion arising and consciously moving through each step. It's a deliberate practice of turning towards discomfort with curiosity and kindness, rather than turning away or getting lost in reactivity. This method is particularly effective for processing complex or persistent emotional states, offering a path towards greater understanding and healing.

Recognize: Acknowledging the Present Emotion

The first step in RAIN is to Recognize what is happening. This means consciously identifying the emotion or cluster of emotions that are present. It might be anger, sadness, fear, shame, or perhaps a more complex mix. The key is to name the emotion clearly and simply, without judgment. For example, you might say to yourself, "Ah, this is anxiety," or "I am feeling frustrated right now."

This act of recognition brings the emotion out of the background and into conscious awareness. It requires pausing and checking in with your internal state. This simple acknowledgment is powerful because it interrupts automatic reactivity and allows you to meet the emotion mindfully, rather than being blindsided by it. It is the essential first step in applying any mindful emotion regulation technique effectively.

Allow: Accepting the Emotion Without Resistance

The second step, Allow, is perhaps the most challenging. It involves letting the emotion be present without trying to push it away, fix it, or judge it. This doesn't mean you like the emotion or agree with it; it simply means acknowledging its current reality. Resistance to difficult emotions often causes more suffering than the emotion itself. Allowing creates space for the emotion to exist.

This step cultivates radical acceptance. You might say internally, "Yes, this is here," or "I am allowing this fear to be present right now." It's about dropping the struggle against the feeling. Paradoxically, when we stop fighting an emotion, its intensity can sometimes soften, and we gain more freedom in how we relate to it. This non-resistance is a critical component of mindful emotion regulation.

Investigate: Exploring the Emotion with Curiosity and Openness

The third step is Investigate. With a spirit of gentle curiosity, you turn your attention towards the emotion itself. What does it feel like in the body? Where is it located? Does it have a temperature, texture, or shape? What thoughts are associated with it? This is an exploration, not an analysis to find a cause or solution. The aim is to understand the emotion's present manifestation.

You might ask yourself, "What does this anger feel like in my chest?" or "What thoughts are running through my mind alongside this sadness?" This investigative step is done from a place of mindful observation – seeing the emotion as an object of awareness, not identifying as the emotion. This step deepens awareness and can reveal insights into the nature of the emotion and its patterns.

Nurture: Responding to Yourself with Self-Compassion

The final step, Nurture, involves bringing self-compassion to your experience. This means actively offering kindness, comfort, and care to yourself in the presence of the difficult emotion. Recognizing that experiencing difficult emotions is part of being human, you respond to your own suffering with the same warmth and understanding you would offer a friend.

This might involve placing a hand over your heart, offering kind words internally like "May I be free from this suffering," or simply holding your experience with tenderness. Nurturing is a powerful antidote to the self-criticism and shame that often accompany difficult emotions. It reinforces the empathetic tone of mindful emotion regulation, reminding you that you are worthy of kindness, especially when you are hurting.

Mindful Observation: Gaining Perspective on Thoughts and Feelings

Mindful observation is a broad mindful emotion regulation technique that involves stepping back and observing your internal experience – thoughts, feelings, and sensations – as they arise and pass, without getting entangled in them. It's like watching clouds drift across the sky; you see them, you acknowledge their presence, but you don't try to grab onto them or make them stop. This practice cultivates a sense of spaciousness and perspective.

By regularly practicing mindful observation, you begin to realize that you are not your thoughts or your feelings. They are transient events happening to you, not defining who you are. This realization is incredibly liberating and is fundamental to developing effective mindful emotion regulation techniques. It allows you to witness intense emotional states without being swept away by them, providing the space needed to choose a skillful response.

Identifying and Understanding Emotional Triggers

A key benefit of mindful observation is becoming more adept at identifying emotional triggers. By paying close attention to the circumstances, thoughts, or sensations that precede a shift in your emotional state, you can start to recognize patterns. For instance, you might notice that feeling overlooked in a meeting consistently triggers feelings of insecurity, or that certain news headlines predictably lead to anxiety.

Understanding your triggers is a proactive step in mindful emotion regulation. Once identified, you can approach these situations with heightened awareness, better prepared to apply your regulation techniques as the emotion begins to stir, rather than waiting until it's overwhelming. This knowledge empowers you to navigate potentially challenging situations with greater foresight and skill.

Creating Space Between Yourself and Emotional Reactions

Mindful observation is central to creating psychological distance between yourself and your emotional reactions. Instead of automatically reacting from an emotion (e.g., yelling when angry, withdrawing when anxious), you learn to observe the emotion itself. This pause, even if just a moment, allows you to choose a more considered response. It's the difference between being angry and noticing that you are feeling anger.

This space is where freedom lies. It allows you to ask yourself, "How do I want to respond to this feeling?" rather than being dictated by it. Regular practice of mindful observation strengthens this capacity for non-reactivity, making all other mindful emotion regulation techniques more effective by providing the necessary awareness and space to implement them deliberately.

Implementing Mindful Emotion Regulation in Your Life

Setting Achievable Goals for Emotional Well-being

Integrating mindful emotion regulation into your life begins with setting realistic and achievable goals. Instead of aiming for perfect emotional control (which isn't the goal of mindfulness), focus on small, consistent steps. For example, a goal might be to notice and name one difficult emotion mindfully each day, or to practice mindful breathing for five minutes when you feel stressed.

Setting specific, measurable, achievable, relevant, and time-bound (SMART) goals can provide structure and motivation. For instance, "Practice a 10-minute body scan meditation three times this week to increase awareness of physical tension" is more effective than "Be better at handling my emotions." Celebrate small successes along the way to maintain momentum and build confidence in your ability to cultivate mindful emotion regulation skills.

Establishing a Consistent Mindfulness Practice

Consistency is more important than duration when establishing a mindfulness practice for emotion regulation. Even short, regular periods of practice are more beneficial than infrequent, long sessions. Aim for a daily practice, even if it's just 5-10 minutes of mindful breathing or a short body scan. Find a time and place that works for you and treat it as a non-negotiable part of your routine, like brushing your teeth.

Over time, this consistent practice strengthens the "muscle" of attention and non-judgmental awareness, making it easier to apply mindful emotion regulation techniques spontaneously during challenging moments. Think of formal practice (like seated meditation) as training for informal practice (applying mindfulness in daily life). This dedication builds the foundation for lasting emotional balance.

Recognizing and Addressing Personal Emotional Triggers

Actively working with your personal emotional triggers is a vital part of implementing mindful emotion regulation. As mentioned earlier, mindful observation helps identify these triggers. Once identified, you can develop specific strategies for navigating them. This might involve planning how you will respond if a known trigger occurs, practicing specific techniques beforehand, or even mindfully choosing to avoid certain triggers if they are detrimental to your well-being and avoidance is feasible and healthy.

For example, if you know that rush hour traffic triggers intense frustration, you might decide to leave earlier, listen to a calming podcast, or specifically practice mindful breathing while driving. Addressing triggers isn't about avoiding difficult feelings entirely, but about approaching situations with awareness and having tools ready to manage the emotional response skillfully using your mindful emotion regulation techniques.

Integrating Mindfulness into Everyday Activities

Mindful emotion regulation isn't confined to formal meditation sessions; it can be woven into the fabric of daily life. Practice mindfulness while doing routine activities like eating, walking, or washing dishes. Notice the sensations, sounds, and sights with curiosity. These moments of informal practice reinforce your ability to be present and observant.

Furthermore, consciously apply mindful techniques during everyday emotional challenges. When you feel impatience in a queue, practice mindful breathing. When you receive critical feedback, apply the RAIN method. The more you integrate mindfulness into these smaller moments, the more readily available your mindful emotion regulation skills will be during significant emotional challenges. This continuous practice solidifies your capacity for emotional wisdom.

Navigating Challenges in Emotion Regulation

Managing Difficult Emotions During Mindfulness Practice

It's common for difficult emotions to arise during mindfulness practice. Sometimes, sitting quietly brings suppressed feelings to the surface. This can be uncomfortable, and it's a common reason people stop practicing. However, these moments are opportunities to practice mindful emotion regulation in a contained setting. Instead of fighting the emotion or getting lost in its story, try to bring mindful awareness to it.

Use the techniques you've learned: recognize the emotion, allow it to be there, investigate its sensations with curiosity, and offer yourself compassion. Remember that the goal isn't to feel good or empty your mind, but to be present with whatever arises. If the emotion feels overwhelming, it's okay to open your eyes, take a break, or gently shift your attention back to the breath or body anchor. Be patient and kind with yourself; navigating difficult emotions in practice builds resilience for managing them in life.

Overcoming Resistance to Mindfulness-Based Techniques

Resistance is a natural part of the process when learning mindful emotion regulation techniques. You might feel like you're "not doing it right," that it's too hard, or that it's not working. These are common thoughts and feelings. Recognizing this resistance mindfully, without judgment, is the first step in overcoming it. See the resistance itself as something to be mindful of.

Try to approach the practice with curiosity rather than expectation. Remind yourself why you are practicing – to cultivate greater emotional freedom and well-being. If a particular technique feels challenging, try a different one, or shorten your practice duration. Connect with a community or teacher for support. Understand that progress isn't linear, and setbacks are normal. Persistence, coupled with self-compassion, is key to moving through resistance and embedding mindful emotion regulation into your life.

Seeking Professional Support for Emotional Regulation Difficulties

While mindful emotion regulation techniques are powerful tools for personal growth, they are not a substitute for professional help when dealing with significant emotional regulation difficulties or mental health conditions. If you consistently feel overwhelmed by your emotions, struggle with intense mood swings, engage in impulsive or self-destructive behaviors related to your feelings, or if your emotional struggles significantly impact your daily life, relationships, or work, seeking support from a qualified mental health professional is crucial.

Therapies such as Dialectical Behavior Therapy (DBT) and Acceptance and Commitment Therapy (ACT) specifically incorporate mindfulness as a core component alongside other strategies for emotion regulation. A therapist can provide tailored support, help you understand the root causes of your difficulties, and guide you in applying mindful emotion regulation techniques effectively within a broader therapeutic framework. Reaching out for help is a sign of strength and self-care.

Advanced Emotion Regulation Strategies

Cognitive Defusion: Separating from Unhelpful Thoughts

Cognitive defusion is an advanced mindful emotion regulation technique that involves learning to see thoughts as just thoughts – mental events or words – rather than absolute truths or commands. When we are fused with our thoughts, we tend to believe them implicitly and react as if they are reality. For example, if the thought "I'm a failure" arises, fusion means believing "I am a failure," leading to feelings of shame and avoidance.

Defusion techniques, often taught in ACT, help create distance from these thoughts. This might involve saying the thought in a funny voice, repeating it until it loses meaning, or placing it on a metaphorical leaf floating down a stream. The goal is not to eliminate the thought, but to change your relationship with it, reducing its power over your emotions and behavior. This allows for greater flexibility in responding to challenging situations, complementing other mindful emotion regulation strategies.

Acceptance and Commitment Therapy (ACT) for Emotional Flexibility

Acceptance and Commitment Therapy (ACT) is a therapeutic approach that explicitly uses mindfulness and acceptance processes to increase psychological flexibility. ACT views emotional struggles not as something to be eliminated, but as part of the human experience. It teaches mindful emotion regulation techniques to help individuals accept difficult thoughts and feelings without getting caught up in them, while simultaneously committing to actions aligned with their personal values.

ACT skills include mindfulness, acceptance, cognitive defusion, self-as-context (seeing yourself as the observer of your thoughts and feelings), values clarification, and committed action. By practicing these skills, individuals learn to carry their difficult emotions while moving towards a meaningful life. Research supports ACT's effectiveness for a range of issues, including anxiety, depression, and chronic pain, highlighting its power as a comprehensive approach to mindful emotion regulation and psychological well-being.

Self-Compassion Practices for Emotional Resilience

Self-compassion, a key component of mindful emotion regulation, involves treating yourself with the same kindness, understanding, and acceptance you would offer a dear friend who is suffering. Developed by Dr. Kristin Neff, self-compassion has three core components: self-kindness (vs. self-judgment), common humanity (recognizing that suffering is part of the shared human experience, vs. isolation), and mindfulness (observing difficult thoughts and feelings with balance, vs. over-identification).

Practicing self-compassion builds emotional resilience by creating a safe inner space to experience difficult emotions. Instead of adding layers of self-criticism or shame to pain, self-compassion offers a soothing balm. Techniques like self-compassion breaks (mindfully acknowledging suffering, connecting to common humanity, and offering kindness) or compassionate body language can help cultivate this essential quality. Research shows that self-compassion is strongly linked to reduced anxiety and depression, increased happiness, and improved coping skills, making it a vital advanced strategy within mindful emotion regulation.

Resources for Continued Learning

Recommended Books on Mindfulness and Emotional Intelligence

Exploring literature is an excellent way to deepen your understanding of mindful emotion regulation. Many insightful books offer practical guidance and theoretical background. Popular titles include "Wherever You Go, There You Are" by Jon Kabat-Zinn, a foundational text on mindfulness meditation, and "Emotional Intelligence" by Daniel Goleman, which explores the broader concept of emotional skills.

For a direct focus on self-compassion, "Self-Compassion: The Proven Power of Being Kind to Yourself" by Kristin Neff provides exercises and research. Tara Brach's "Radical Acceptance" delves into using mindfulness and compassion to heal suffering, including the RAIN method. These resources offer valuable insights and practices to support your journey in mastering mindful emotion regulation techniques.

Online Platforms Offering Mindfulness and Emotion Regulation Training

Numerous online platforms provide structured courses and resources for learning mindful emotion regulation. Websites and apps offer guided meditations, video lessons, and exercises. Platforms like Coursera and edX host university-level courses on mindfulness and well-being. Dedicated mindfulness apps provide daily guided practices and programs focused on specific areas like stress or anxiety.

These platforms offer flexibility and accessibility, allowing you to learn and practice at your own pace. Many provide introductory content for free, while subscriptions unlock more extensive libraries of resources. When choosing a platform, look for those with experienced teachers and evidence-based approaches to ensure you are learning effective mindful emotion regulation techniques.

Guided Meditations for Cultivating Emotional Balance

Guided meditations are a powerful tool for developing mindful emotion regulation skills. They provide instruction and support, making it easier to stay focused and navigate internal experiences during practice. You can find guided meditations focused on specific themes, such as cultivating self-compassion, working with difficult emotions, or enhancing body awareness.

Audio recordings are widely available online, through apps, and on streaming services. Experiment with different teachers and styles to find what resonates with you. Regular use of guided meditations helps reinforce the principles and practices of mindful emotion regulation, making them more accessible during moments of emotional challenge in your daily life.

Final Reflection: Cultivating Inner Peace Through Mindful Emotion Regulation

The ability to regulate our emotions is not a luxury, but a fundamental skill for navigating the complexities of modern life. In a world saturated with information and demands, mastering mindful emotion regulation techniques is more crucial than ever before. The techniques explored in this guide – from mindful breathing to cognitive reframing – offer a powerful pathway to greater self-awareness and emotional resilience.

The journey towards emotional mastery is a deeply personal one, a continuous process of self-discovery and growth. It's a journey that has profoundly impacted my own life, teaching me the importance of pausing, observing, and responding rather than simply reacting. As the Dalai Lama wisely stated, The key is not to prioritize what's on your schedule, but to schedule your priorities. This rings true for emotional regulation; prioritizing mindful practices allows us to create space for genuine self-compassion and healthier emotional responses.

Now, I invite you to consider how these techniques can enrich your own life. Begin by incorporating even one mindful practice into your daily routine – a few minutes of mindful breathing, a moment of self-reflection before reacting to a challenging situation. Observe the subtle shifts in your emotional landscape. Remember, the path to emotional well-being is a journey, not a destination, and each step you take, no matter how small, contributes to a more peaceful and fulfilling life.

Unlock Your Emotional Wellbeing: Start Practicing Mindfulness Today!

Thanks for taking the time to explore the power of mindful emotion regulation! We hope you gained valuable insights into managing your feelings with greater ease and awareness. Now it's time to put your newfound knowledge into practice.

Here's how to get started:

• Begin a daily mindfulness meditation practice: Even 5 minutes a day can make a significant difference in your emotional resilience. Start with guided meditations if you're new to this.
• Share this article with someone you care about: Help them discover the benefits of mindful emotion regulation, and perhaps begin a practice together.
• Try a mindful breathing exercise during moments of stress: Notice your breath, feel your body, and gently guide your attention back to the present moment. This simple technique can significantly impact your emotional response.

What small step will you take today to cultivate more emotional balance in your life?