Two main components of emotional intelligence are self-awareness and self-regulation, which means that we’re able to detect our own emotions as we’re feeling them and can manage them effectively in communication. Quite the opposite of an amygdala hijack, eh?

Emotionally intelligent people also know their triggers, which helps them recognize when an amygdala hijack may attempt to occur. Because having a high level of emotional intelligence means we are in-touch with and in control of our emotions, we’re able to de-escalate them. 

You must know what the problem is before you can solve it. This way helps you figure out whether it is the event that is causing your emotion, or your interpretation of the event.

Step one

Ask: What Name: Intensity 0 to 100

step 2 ask: What is the prompting event for my emotional reaction? What happened that led me to this emotion? Who did what to whom? What led up to what? What is about this event that is a problem for you? Be very specific in your answers

Check the facts! Look for extremes and judgments in the way you are describing the. Rewrite the facts, if necessary, to be more accurate.

Step 3 ask; what are my interpretations (thoughts, beliefs, at (above the facts? What am I assuming? Am I adding interpretations to the description of the prompting event? Check the facts! List as many other possible interpretations of the facts as you can. If necessary. Check the accuracy of your interpretations. If you can’t check the facts, a likely or useful interpretation.

Recognizing and responding to triggers
Remain in contact the anxiety long enough to disconfirm the fear structure.
Beer structures are cognitive networks of maladaptive thinking activated through fear or anxiety and triggers.

Situation; describe what lead to you experiencing an unpleasant emotion,: The actual event – a trigger /a memory

Emotions record whether you were feeling scared angry sad etc
rate how strong the feeling was 0 to 100

Automatic thoughts; record the automatic thoughts that went through your mind just before and during the unpleasant emotion
rate how strongly you believe in the automatic thought 0 to 100

Rational response
Write a rational response to the automatic thoughts
How strongly you believe in the rational response 0 to 100

Outcome