Graphic from the Gottman institute outlining 6 Steps to mindfully deal with difficult emotions. Each step is separated by a line. With an image of a palm holding a squiggly ball (representing difficult emotions) 1. Turn toward your emotions with acceptance. Become aware of the emotion and identify where you sense it in your body. With the squiggly ball sitting over a piece of paper: 2. Identify and label the emotion. To stay mindful, say to yourself, "This is anger" or "this is anxiety". The squiggly ball with two open palms holding the ball: 3. Accept your emotions. Don't deny the emotion. Acknowledge and accept that it is there. The squiggly ball of emotion losing steam: 4. Realize the impermanence of your emotions. Even if the emotion feels overwhelming, remember that it will pass. Next section shows a magnifying glass over the squiggly ball: 5. Inquire and investigate. Ask yourself, "What triggered me? Why do I feel this way?". A hand over the squiggly ball. 6. Let go of the need to control your emotions. Be open to the outcome of your emotions and what unfolds.