BRAVE Too: Managing Emotions

On this page, we will think about how to handle our emotions in a healthy way that allows us to be kind to ourselves. You can click the images below for bigger, downloadable versions.

The Three Circles of Emotional Regulation

Emotion Wheel

Common Thinking Styles

CBT Hot Cross Bun Model:

Autobiography in Five Chapters by Portia Nelson 

I 

I walk down the street. 

There is a deep hole in the sidewalk 

I fall in. 

I am lost… 

I am hopeless. 

It isn’t my fault. 

It takes forever to find a way out. 

II  

I walk down the same street. 

There is a deep hole in the sidewalk. 

I pretend I don’t see it. 

I fall in again. 

I can’t believe I’m in the same place. 

But it isn’t my fault. 

It still takes a long time to get out.  

III 

I walk down the same street. 

There is a deep hole in the sidewalk. 

I see it is there. 

I still fall in…it’s a habit 

My eyes are open; I know where I am; 

It is my fault. 

I get out immediately. 

IV 

I walk down the same street. 

There is a deep hole in the sidewalk. 

I walk around it. 

V

I walk down another street.