The Emotional Labeling
Tool • Gate: Trauma Rebuild
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The Emotional Labeling
Purpose
Even if faint, try to identify any emotion you feel.
How to Apply
- Name the problem in one sentence.
- Choose a smallest concrete action (2–10 min).
- Do it now and note one thing that helped.
- Repeat daily for a week; adjust based on the review.
How & Why It Works
- Small, repeatable behaviors compound into stability and agency.
Results & Goals
- Immediate (0–72h): Reduced intensity of spikes; a clear next step when overwhelmed.
- Short‑term (1–4 weeks): Better sleep and grounding; fewer avoidance loops; more safe engagement.
- Medium‑term (1–3 months): Increased tolerance for triggers; stronger identity and relationships.
References
Source: trauma-rebuild.html • Template: trauma-rebuild-template.html