How to Regulate Emotions in 4 Steps (IVEC Method) скачать в хорошем качестве

How to Regulate Emotions in 4 Steps (IVEC Method)

Learn how to regulate emotions effectively using the 4-step IVEC method. If you feel like your coping skills just aren’t working—or like your anxiety gets louder the more you try to calm down—it’s likely because you are skipping the regulation phase. In this video, I explain why "fighting" your feelings actually makes them stronger and teach you a simple framework to stop the internal struggle. Most of us were taught to judge our emotions ("stop crying," "don't be mad"), but true emotional regulation starts with safety, not suppression. In this video, you will learn: -Why "coping skills" often fail when used as avoidance. -The difference between regulating an emotion and just "coping" with it. -The IVEC Method: A 4-step tool to process any feeling in real-time. -A guided example to practice regulating mild stress right now. The IVEC Method Breakdown: I - Identify: Name the emotion without the story. V - Validate: Stop arguing with reality; allow the feeling to exist. E - Embody: Locate the sensation in your body (chest, throat, stomach). C - Cope: Now use your tools (breathing, grounding, etc.). Timestamps: 0:00 - The problem with "fighting" your feelings 0:34 - Regulation vs. Coping (Why order matters) 1:38 - How childhood conditioning shapes our emotional response 3:13 - Step 1: Identify 3:32 - Step 2: Validate (The step most people skip!) 4:25 - Step 3: Embody 5:19 - Step 4: Cope 6:00 - Guided IVEC Practice Example 📝 Question for you: Which emotion do you find yourself getting "stuck" in the most? Anxiety, shame, anger, or overwhelm? Let me know in the comments and I can make a follow-up video with specific examples. Disclaimer: This video is for educational purposes only and is not a substitute for professional therapy. If you are dealing with intense trauma symptoms or feel unsafe, please reach out to a licensed mental health professional. #EmotionalRegulation #AnxietyTips #MentalHealth #TherapyTools #TraumaHealing #IVECMethod