The Release Valve
Tool • Gate: Women’s Mental Health
The Release Valve
Purpose / Reason
Give anger/sadness a safe exit so it doesn’t explode later.
Answer to: “How do I manage overwhelming emotions?” How to Apply
1) Set 10 minutes. Choose: brisk walk, shadowboxing, or expressive writing.
2) If writing: keep the pen moving; don’t edit. Toss or keep—your choice.
3) End with a glass of water + 3 slow breaths to reset. How & Why It Works
• Expressive writing and rhythmic movement reduce rumination and cortisol.
• Completion rituals mark ‘episode end’, preventing carryover into the day. Results & Goals
• Less snapping/withdrawal later in the day.
• Improved mood regulation over 1–2 weeks of practice.
• Clearer thinking for problem-solving after the ‘discharge’. References
Give anger/sadness a safe exit so it doesn’t explode later.
Answer to: “How do I manage overwhelming emotions?” How to Apply
1) Set 10 minutes. Choose: brisk walk, shadowboxing, or expressive writing.
2) If writing: keep the pen moving; don’t edit. Toss or keep—your choice.
3) End with a glass of water + 3 slow breaths to reset. How & Why It Works
• Expressive writing and rhythmic movement reduce rumination and cortisol.
• Completion rituals mark ‘episode end’, preventing carryover into the day. Results & Goals
• Less snapping/withdrawal later in the day.
• Improved mood regulation over 1–2 weeks of practice.
• Clearer thinking for problem-solving after the ‘discharge’. References