The Emotional Regulation Tool

Purpose
The Emotional Regulation Tool

Answer to: “How do I find joy in sobriety?”

How to apply The Emotional Regulation Tool

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now; log one sentence about what you did and how it felt.
4. Repeat daily for a week; review and adjust.

How & Why It Works

• Breath/mindfulness activates parasympathetic responses and reduces arousal.

Results & Goals

• Lower relapse risk through clearer plans and faster adjustments.
• More stable mood/energy and better sleep across the week.
• Visible progress that rebuilds self-trust and relationship trust.

References

• Marlatt & Donovan, 2005 — Relapse Prevention
• Beck, 2011 — CBT: Basics and Beyond
• Bowen et al., 2011 — Mindfulness-Based Relapse Prevention
• Hayes et al., 1999 — Acceptance & Commitment Therapy
• SAMHSA — Recovery & Trauma-Informed Care