Emotional Regulation Workbook for Adults

15-Day Step-by-Step Exercises to Manage Triggers, Reduce Reactivity, and Build Real-Life Emotional Control

De: Sarita Guzman

Narrado por: Virtual Voice

Have you ever reacted in a way you didn’t mean to?
Snapped at someone you love. Shut down in the middle of a conversation. Walked away replaying a moment in your head, wishing you had handled it differently.

If so, you’re not broken.
You’re human.

Most people think emotional reactivity means something is “wrong” with them. In reality, it’s what happens when stress, pressure, old patterns, and exhaustion overload a nervous system that was never taught how to slow down in real life.

That’s exactly why this workbook exists.

The Emotional Regulation Workbook for Adults isn’t theory. It isn’t motivation. And it isn’t something you read once and forget.
It’s a 15-day, step-by-step reset designed to help you move from reacting automatically to responding with clarity, even under pressure.

This is the journey you’ll take:

From reacting before you can stop yourself
To pausing, recovering faster, and choosing how you respond

Inside this workbook, you’ll learn how to:

• Recognize emotional triggers early, so they don’t hijack conversations or relationships

• Interrupt reactive patterns in the moment, before damage is done

• Recover faster after shutdown, overwhelm, or conflict, instead of staying stuck for hours

• Respond more calmly at work and at home, even when stress is high

• Build real emotional control through small, repeatable actions that actually stick

There’s no pressure to be perfect.
No long theory chapters.
No complicated rules to remember when emotions are already high.

Each day gives you short, guided exercises that work with your nervous system, not against it. The goal isn’t to change who you are - it’s to give you tools you were never taught, and help your body learn a safer, calmer default.

To make consistency easier, this workbook also includes 3 practical bonus sections, designed to:

• Reduce friction when emotions spike

• Help you track progress without overthinking

• Support calm responses in real conversations, not just on paper

If you’ve ever thought, “I know better, but in the moment I just react,” this workbook was written for you.

You don’t need to wait until you’re calmer.
You don’t need to fix yourself first.
You can start exactly where you are.

Open the first page.
Do one small exercise today.
Tomorrow becomes easier.

Emotional regulation is a skill - and skills can be learned.
Start your 15-Day Reactivity Reset today and give yourself the space to respond with clarity, calm, and self-respect.