Try it now: Say it out loud to one person
Putting a feeling into a word turns down the brain's alarm response to it. In imaging studies, labelling an emotion lowers activity in the amygdala and raises it in the part of the prefrontal cortex that keeps things in proportion. Evidence: decent
You don't have to do anything with the word. Naming is the intervention. It's also easier to be fair to someone else when you know what you're feeling yourself.
Same theme: In your head
In your head
Expect less, enjoy more
Before something you're looking forward to, lower the bar on purpose.
no timeEvidence: worth trying
In your head
Flat can look like anger
Ask someone who sees you most days whether you've been shorter with people lately. Believe the answer.
2 minEvidence: decent
In your head
Stay two minutes past the urge to leave
When you want out of a hard conversation (change the subject, pick up the phone, walk off), stay two more minutes and keep listening.
2 minEvidence: worth trying