Topic
Emotions
Emotions have a purpose: they signal what matters to us and prepare us to act. They become hard to live with when they overflow, linger or lead to reactions we later regret. The resources in this topic present emotion regulation tools studied by research, to help you understand anger, step out of rumination, assert yourself without aggression or build a steadier sense of well-being.
24 resources
For the public
Anger: understanding it and regulating it
The voice that rises over a pair of shoes left out, the sentence you regret ten seconds later, the steering wheel, the children, the partner who goes quiet. This guide explains what happens in the body and in your thinking when anger breaks out, why letting off steam makes it worse, and how to regulate it without falling silent.
Stop overthinking: getting out of rumination
Replaying Tuesday's conversation, analysing why you are the way you are, wondering what the other person meant, and going to bed at midnight with the same questions you had at six in the evening. This guide explains the difference between thinking and ruminating, why rumination gives the illusion of being useful, and what actually gets you out of it.
Psychological well-being: what it is, and how to raise it
Well-being is not good mood, and it cannot be decreed. What the research has established: two faces, six levers, what genuinely works, what works far less than claimed — and how to pick one lever and hold it for six weeks.
Emotion regulation: the toolkit
A tool that works at intensity 4 does not work at intensity 9. This programme sorts the evidence-based strategies into four drawers — before, when it is strong, when it is moderate, afterwards — and comes with twelve printable worksheets.
When your teenager self-harms: understanding it and helping
Marks on a forearm, long sleeves in the middle of summer, a stained tissue at the bottom of a bin: discovering that your child is hurting themselves turns everything upside down. This guide explains what the act does for them, what it says about suicide risk and why you must always ask the question. It then describes what to do: respond without punishing and without promising secrecy, recognise emergencies, make the home safe without turning it into a prison, and find the treatments that have proved themselves.
Someone close with borderline personality disorder: understanding and helping
A flood of messages at midnight, a break-up announced and then regretted, injuries hidden under long sleeves: when someone you love has borderline personality disorder, you end up walking on eggshells. This guide explains what is really going on, why the word "manipulation" is misleading, how to acknowledge their emotions without accepting everything, how to set limits that hold, and what to do when their safety is at stake.
Pulling out hair, picking at skin: taking back control
The hand that drifts up into your hair while you watch a series, the forty minutes spent at the mirror digging at a spot, and then the shame. This guide explains why people pull out their hair or pick at their skin without being able to stop, why willpower is not enough, and how habit reversal and changes to your surroundings can help you, step by step, to take back control.
Eco-anxiety: living with worry about the climate
A video of a wildfire watched at midnight, guilt in the vegetable aisle, a dinner cancelled because you no longer have the heart to laugh. This guide explains why worrying about the climate is not an illness, how to tell a worry that has its place from a worry that takes over your life, and offers a method for taking back control of information, of thoughts that go round in circles, of emotions and of action, without ever telling you what to think.
When emotions overflow: instability and borderline personality
Everything rises too fast, too strongly, and takes hours to come back down. A single sentence is enough to tip the day over, relationships swing from intensity to emptiness, and impulsivity does damage that is regretted at once. This guide explains that mechanism without labelling anyone, sets out the skills whose effectiveness is established, and points out something few people know: it gets better with time.
Saying no: standing up for yourself
Agreeing to one more meeting, a favour at the worst possible moment, a dinner you dread — and then being annoyed with yourself all evening. This guide explains why refusing is so hard, how to say no without justifying yourself or attacking, how to ask for what you need, how to hold firm when someone insists, and what to do with the guilt that follows.
For professionals
These manuals are written for psychologists, psychiatrists and other mental health practitioners. Anyone can read a preview; the full text is reserved for practitioners who have submitted proof of their professional status and who hold a professional plan.
Anger and intermittent explosive disorder: a therapist's manual
A twelve-session protocol, session by session, for problematic anger in adults and for intermittent explosive disorder. It begins with what can stop it: violence in the couple and in the family, which is looked for before any other work, in a separate interview, and which does not call for "anger management". Then come the model of the anger episode, the triggers and the early signs, applied relaxation and the time-out, thoughts of hostility and injustice, problem solving, assertiveness, resentment and repair, and finally imaginal exposure to provocations. Differential diagnosis, the limited place of medication, those close to the person, ten worksheets to hand over and full references.
Suicidal behaviour and self-harm in adolescents: a therapist's manual
A fourteen-session protocol, session by session, for the adolescent who is hurting themselves or who has made an attempt. First the sorting: self-harm without suicidal intent and suicidal behaviour are not the same thing, and yet one predicts the other. Then safety — a written safety plan, means restriction organised with the parents —, the chain analysis that gives you the target, and work on emotion regulation, relationships and shame. Confidentiality with a minor, criteria for hospitalisation, the place of medication, contagion and social media, worksheets to hand over, and full references.
Complex post-traumatic stress disorder: a therapist's manual
A protocol of twenty sessions, thirty at most, for adults with complex post-traumatic stress disorder as defined by ICD-11: the symptoms of post-traumatic stress, together with lasting disturbances in emotion regulation, self-image and relationships, most often after repeated trauma. The manual sets out the central debate of the field, stabilising first or treating the trauma from the outset, with the trials, the meta-analyses and the positions of the ISTSS, and says what it does with it: no stabilisation of fixed length, three regulation sessions whose place is decided on criteria, then work on three to five memories chosen on a lifeline. Then come shame, self-image, trust, boundaries, closeness and taking life back, with nine worksheets and verified references.
Morbid jealousy: a therapist's manual
A protocol of twelve individual sessions, with one meeting with the partner alone and one optional joint session, for adults whose jealousy, without being delusional, takes over their life and their relationship: suspicions that go round and round, checking of the phone and social media, interrogations, endless requests for reassurance. Jealousy is not a diagnosis: the manual distinguishes an ordinary jealousy, an excessive jealousy which is its indication, and situations that belong to other manuals — delusional jealousy, relationship-centred OCD, personality disorder, alcohol, neurological illness. It puts safety first, because jealousy is a major risk factor for intimate partner violence and coercive control. For lack of sufficient trials, it assembles components proven elsewhere — response prevention for checking, work on rumination, restructuring, emotion regulation, couple communication — and says so.
Eco-anxiety: a therapist's manual
A ten-session protocol, individual or in a group, for adolescents from the age of fifteen and for adults who seek help for distress linked to the climate and environmental crisis. Eco-anxiety is not a diagnosis: the manual distinguishes a proportionate worry, which is not something to treat, a distress that takes over life, which is its indication, and a diagnosable disorder, which calls for its own treatment. In the absence of sufficient controlled trials, it assembles components proven elsewhere — work on worry, acceptance and values, activation, collective action — and says so. It also covers triage, safety, measures and the therapist's stance, with worksheets to hand over and full references.
Conduct disorder in children and adolescents: a therapist's manual
A twenty-session programme over three to four months for preadolescents and adolescents aged 10 to 17 with conduct disorder, in three modules: eight sessions with the parents, eight with the young person and four joint sessions, one of them with the school. Safety first — violence, weapons, fire-setting, maltreatment suffered, suicide risk, involvement with the justice system — then, on the parents' side, warmth, supervision grounded in the relationship, negotiated rules and predictable consequences, and, on the young person's side, his own goals, anger, the thoughts that justify transgression, problem solving and the company he keeps. Limited prosocial emotions, multisystemic therapy and functional family therapy described through their principles and their results, what does harm, the place of medication, nine worksheets and full references.
Trichotillomania and excoriation disorder: a therapist's manual
A ten-session protocol, session by session, for trichotillomania, excoriation disorder and the behaviours close to them, in adults and in adolescents. These are not anxious compulsions: they are body-focused behaviours, often automatic or soothing, which are treated differently from OCD. Records, awareness, analysis of triggers and functions, competing response, barriers in the environment, emotion regulation, acceptance of the urge and preparation for lapses. Differential diagnosis, medical complications to refer on, the place of medication, children and adolescents, shame and camouflage, worksheets to hand over and full references.
Suicidal behaviour in adults: a therapist's manual
A twelve-session protocol, session by session, for adults who have active suicidal thoughts or who have just made an attempt. Assessment here is a clinical formulation and not a prediction, because no scale predicts whether a given individual will act; the work targets the suicidal episode directly: the crisis narrative, the safety plan, reasons for living, hopelessness, problem solving, emotion regulation, connection, and a guided exercise revisiting the crisis that prepares for the next one. The acute crisis and hospital admission, professional confidentiality, caring contacts after an attempt, non-suicidal self-injury, those close to the person, documentation, postvention and the suicide of a patient are covered in full, with ten worksheets to hand over and full references.
Borderline personality: a therapist's manual
A sixteen-key-session protocol, within treatment lasting about a year, for adults with borderline personality: emotional instability, fear of abandonment, intense and shifting relationships, impulsivity, suicidal behaviour and self-harm, a sense of emptiness. First, disclosing the diagnosis and a prognosis far better than its reputation, a written safety plan, a contract and a hierarchy of targets. Then chain analysis of crises, observing emotions, and skills for getting through crises, regulating emotions and keeping relationships going. Next, fear of abandonment, the capacity to think about others and oneself under stress, emptiness and identity, trauma at the right time, and a life worth living. Validation, the therapeutic relationship, family and friends, medication in its proper place, and the references of a field where the research is solid.
Bulimia and binge-eating disorder: a therapist's manual
A twelve-session protocol, session by session, for bulimia and binge-eating disorder in adults. First medical safety, then the only thing that really counts at the start: restoring regular eating, because it is restriction that produces the binges. Then the withdrawal of compensatory behaviours, the lifting of dietary rules, the reintroduction of avoided foods, and the underlying work on the overvaluation of shape and on body checking. The question of weight, emotional triggers, those close to the person, worksheets to hand over and full references.
Treating specific phobias: a therapist's manual
An eight-session protocol, session by session, for specific phobia — animals, heights, flying, dentists, injections, driving, vomiting, enclosed spaces. First the sorting, because four different situations produce the same avoidance. Then exposure conducted along inhibitory learning lines: what matters is not that anxiety comes down, it is that the prediction is disconfirmed. The special case of blood and injections and its own technique, the removal of safety behaviours, the single-session format, the return of fear, phobias that carry medical consequences, worksheets to hand over and full references.
Treating depression in children and adolescents: a therapist's manual
A protocol of sixteen sessions, session by session, for major depressive episodes before the age of eighteen. The clinical picture by age band — irritability rather than sadness in children —, assessment in three voices with the young person, the parents and the school, a whole session devoted to suicide risk and the safety plan, and a section on confidentiality with a minor. Then activation adapted to age, emotions, thoughts, the return to school, sleep and screens. Four sessions with the parents, the place of medication stated in full, worksheets to hand over and complete references.
Treating depression in adults: a therapist's manual
A protocol of sixteen sessions, session by session, built on cognitive behavioural therapy for depression and on behavioural activation. Assessment and diagnostic sorting first — including screening for bipolarity and assessment of suicide risk —, then formulation, activation, the obstacles to activation, rumination, work on thoughts, behavioural experiments, problem solving, sleep, relationships, rules and self-criticism. The place of medication stated plainly, detailed conduct of activation, safety planning, relapse prevention, worksheets to hand the patient, and full references.
Treating oppositional defiant disorder in children: a therapist's manual
A protocol of twelve sessions with the parents and six with the child, session by session, built on parent management training — the recommended first-line treatment. Diagnostic sorting and screening for violence first, then the coercive cycle explained to the parents, special time, differential attention, effective instructions, consequences, time-out, the points chart, high-risk moments and school. Detailed conduct of in-session practice and of time-out, callous-unemotional traits, the question of medication, worksheets to hand the parents, and full references.
Other topics
- Addictions10
- ADHD6
- Anxiety34
- Attention & focus9
- Autism4
- Children & parents35
- Depression & mood25
- Eating disorders4
- Gender identity1
- Grief7
- Loneliness5
- Longevity5
- Mindfulness1
- Neurocognitive disorders3
- OCD7
- Personality disorders12
- Psychosis8
- Relationships14
- Self-esteem7
- Sleep12
- Stress & burnout10
- Studying3
- Tics & Tourette1
- Trauma10
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