Feel Better on Purpose: Tools to Regulate Your Emotions
This Changes Everything with Sarah Rice
Sarah Rice - Wave Podcast Network
4.6 • 884 Ratings
🗓️ 12 June 2025
⏱️ 62 minutes
🧾️ Download transcript
Summary
Are you looking for ways to manage your emotions?
Have you ever tried focused and guided meditation?
In this insightful and relaxing episode of This Changes Everything, Sarah Rice AMFT invites you to experience some of her favorite emotional regulation techniques. You'll learn how to balance your emotions, focus your mind, and reconnect with your body, as Sarah provides guidance on how to harness these tools to be used again and again to enter your safe space.
- Safe Space Guided Meditation: 4:00
- Body Connection Guided Meditation: 18:30
- Emotional Containment Guided Meditation: 33:45
- Box Breathing: 51:35
- Hand Tracing Relaxation: 53:30
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Transcript
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| 0:00.0 | Hello, friends. |
| 0:05.2 | And welcome once again to everybody's favorite therapy theme podcast. |
| 0:08.3 | I'm your host, Sarah. |
| 0:09.2 | And today we are diving into a topic that I think is so foundational and basic to every |
| 0:16.3 | relationship, every stressor, every healing journey. |
| 0:19.5 | I talk about it all the time, but we're like, |
| 0:21.2 | what the heck does it mean? It's emotional regulation. I know. We throw that term around a lot, |
| 0:27.5 | but what the heck does it actually mean? Why is it so hard? And how do you do it when you're in |
| 0:34.4 | the thick of it? So let's dive into it, shall we? |
| 0:38.5 | Emotional regulation is really just your ability to stay present and connect to yourself, |
| 0:45.0 | even when your emotions are big and when they're messy. |
| 0:48.2 | And whenever you're in a fight or in an argument or stressed out or caught in traffic, |
| 0:53.7 | whatever it is. |
| 0:54.6 | And you feel that wave of emotion, that thing that comes up that makes it say, that makes |
| 1:02.6 | you say, yeah, but I couldn't control myself. |
| 1:05.8 | I couldn't, I couldn't stop it. |
| 1:07.6 | I had to yell at that person. |
| 1:10.6 | That's emotional dysregulation. That's when we're emotionally dysregulation. I couldn't stop it. I had to yell at that person. |
| 1:12.2 | That's emotional dysregulation. |
| 1:15.1 | That's when we're emotionally dysregulated. |
| 1:22.6 | Being emotionally regulated is our ability to control that in the moment. Our ability to feel the feelings without getting swallowed up by the feelings. |
| 1:30.9 | Because it's so easy when we are in a vulnerable place |
... |
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