Psychology/Downloads/PMA Emotional Awareness & Regulation Workbook

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Why this exists

Most people do not have an emotion problem. They have a timing problem: by the moment an emotion is obvious enough to name, it is already running the decision. This workbook moves the point of noticing earlier along the curve — and matches strategies to the point where they actually work.

What is inside

Part One · How emotional awareness actually works

• The four channels — body, attention, thought and impulse — and the order in which they arrive.
• Six container words unpacked into precise names, with why each precision changes the action.
• The five-point intensity curve, with what helps and what is useless at each point.
• Why regulation is not calm, and why aiming at calm increases the emotion.

Part Two · The daily practice

• The NAME sequence — Notice, Accept, Mark, Elect — four minutes, twice a day.
• A body map to complete in week one and again in week four.
• An early-signal inventory, including what other people notice before you do.
• A two-entry daily log with conditions, and an episode debrief for anything above 7/10.

Part Three · The strategy library

• Thirty-two strategies sorted by point on the curve, not by category.
• Eight for conditions, eight for the early rise, eight for the steep rise, five for the peak, seven for the descent.
• A one-card regulation plan — two strategies per point — you can carry.

Part Four · Weekly reviews and the twenty-eight day arc

• Four structured reviews: noticing, naming, choosing, consolidating.
• A progress record tracking entries, distinct names used, mean intensity and earliest point noticed.
• A clear statement of the point at which self-reflection stops and professional help begins.

Who it is for

Adults and older students working on their own, and practitioners, teachers and coaches who want a structured reflection resource to work through with someone.

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