When emotions feel overwhelming, knowing what to do in the moment can be challenging. This 2-page easy-to-follow cheat sheet provides quick, science-backed strategies to regulate emotions, reduce stress, and shift your mindset when you’re feeling off balance. It includes practical coping tools, simple, psychologist-approved techniques and actionable responses tailored to different emotional states so you can regain control fast. This is perfect for anyone struggling with emotional overwhelm, anxiety, or low motivation who wants a quick, reliable way to reset their mood.