Learn to regulate big emotions, reduce reactivity and live with more emotional freedom
Created by: Dr Kam Wong — Sydney-based Child, Adolescent & Family Psychiatrist and creator of multiple home-based self-help toolkits.
Why this Toolkit
Strong emotions—anger, shame, fear, grief, overwhelm—are part of life. But when emotional responses become frequent, intense or disruptive, we need tools, not just explanations.
The Emotion Regulation Toolkit offers a structured, skills-based approach to:
- Recognise what’s happening inside you when big emotions surge.
- Interrupt unhelpful emotional reactions before they lead to regret.
- Build habits that reduce emotional reactivity and increase calm.
- Retain your values, relationships and energy by staying connected rather than hijacked by emotion.
What you’ll learn
By the end of this toolkit, you’ll be able to:
- Map your emotional responses – Identify the triggers, body-sensations, and thought-loops that fuel big emotional reactions.
- Use stabilising practices – Apply immediate tools (grounding, breathing, sensory awareness) when emotions like anger or panic hit.
- Shift reaction patterns – Move from “I feel it → I react” to “I feel it → I pause → I choose my response”.
- Build emotional resilience – Scale down the frequency/intensity of reactive responses by daily micro-habits and reflection.
- Maintain momentum – Create a personal plan for continued emotional growth: the toolkit evolves, you grow.
Format & delivery
- Digital/self-paced toolkit: Available online or via app (see the “Emotion Regulation Toolkit” app developed by Dr Wong).
- Modules with exercises: Each section includes a short concept plus a practice you can apply immediately.
- Worksheets/resources: Downloadable tools to track your emotions, respond differently and build your personal “regulation map”.
- Accessible for everyone: No high-level clinical jargon required; approachable for everyday use.
- Faith-integration optional: While Dr Wong’s other toolkits include faith-based overlays, this one is structured so everyone benefits (regardless of faith orientation).
