Emotion Regulation Hacks: Two Powerful Calming Techniques

[@lmzaadi]

the Mona Tracy is my new favorite piece of art

[@Elonakase47]

I second that!

[@mason4966]

Mine too! I want that hanging in my room.

[@crow_feather]

SAME! I just moved into a new apartment, and want a print hanging on my wall as my very first piece of art in my new place!

[@gaili2098]

😂

[@versexscape7540]

I was thinking the same thing! I will be thinking of Mona Lisa when I'm practicing this

[@Koda881]

Im literally crying right now, this worked so well?? I'm always ruminating and making my emotions worse and I feel like this is a game changer. Thank you ❤

[@luizguilherme5251]

The half smile technique had me crying out of nowhere, I'm really shocked by how well it worked for me

[@JesstheCreative1]

I haven't commented in a while but I've marveled at your channel's growth. Thus channel was/is so necessary. You're an awesome teaching Dr.

[@ranc1977]

She started to turn to Humanistic psychology and trauma informed after my critical comment last year. First she was hysterical, but accepted the facts of life - and now she has more quality features than before.

[@GeorgideMarne]

​@@ranc1977 you must be delusional 😂. Half smiling..

[@ranc1977]

@@GeorgideMarne I am not topic here.

[@caitpitts2384]

This is so crazy! I instinctively did willing hands AND a half smile in an attempt to stay calm during labor. No one told me to do it... I just felt like if I could keep my hands and face relaxed, everything else could relax too. I made it through 18 hours of labor in an amazing state of peace, and now it all makes sense!

[@tsaftaridis]

That thumbnail deserves a prize though

[@alexandria3004]

DBT saved my life. It really helped me because of my intense emotions.

[@arttulip100561]

I use this while driving to prevent road rage and it really helps. It also gets a better response from other drivers than my former rage did! Im going to use it in your other suggestions. Thanks❤️

[@DrTraceyMarks]

You're welcome. So glad to hear it's helpful!

[@drj4u2b]

DBT trained therapist here, Those techniques are the best!!!! And easy to handle intense emotions

[@Heyu7her3]

How does this work for someone whose feelings or thoughts don't match up with their bodily expression? For instance, neurodivergent people and people with alexithymia. Personally, I will half-smile a lot yet still feel hellish, and I don't clench my fists when stressed or tense (I stim with hands/ my body shakes like I'm shivering).

[@apaleguy]

I work in IT at cubicle extremely isolated. Barely any communication and if it is strictly only work and nothing else. Most of my days are just staring at a screen and being told that I need to fix something that's broken or being yelled at by something that's broken and needing to fix it. I find myself in my head a lot and found it hard to keep it together when leaving and coming home and just being sunken into a negative hole. After watching this and practicing it's remind me of the times of meditating but without falling asleep. Trying this today with just about everything will update what it has done for me after a month. Thank you Dr. Tracey Marks.

[@GrammyAmanda]

This the the exact video I need right now. I’m having trouble with anger and resentment because of a particular person and situation ❤

[@crow_feather]

Thank You, Dr.Marks, so much for these techniques! I tried them both for the first time just now, and they helped calm my mood immensely in just a few short minutes! I've needed something like this for so long! Thank You, from the bottom of my heart, for the help! ❤️

[@fatherbewithme]

Thanks to one of your videos I discovered what neuroticism is & oddly enough I was extremely neurotic as a teen & young adult being in certain public settings (school work) around the wrong crowds made my neurotic symptoms a thousand times worse but whenever I was with the right ppl who were supportive I notice I wasn't so neurotic

[@peterreed9566]

I've mastered the ability to regulate, moderate, repress and depress emotions and feelings. It really comes in useful. I recently attended a funeral and I literally felt no emotions, positive or negative. It also means people are unable to read me and this comes in handy more often then you might think.

[@nickdavis3550]

THANK YOU. My therapist wanted me to go to a DBT therapy specialist. I looked up, sounded stupid but this video, I'm trying all your suggestions I have PTSD, Bad Anxiety, panic. Attacks etc I would love to have you as my own therapist. I love your channel, very informative and straight forward. I know you spend a lot of time editing. I just want you to know that I appreciate you! , 💯%

[@Catlily5]

DBT helped me.

[@MiliMehta]

Great video! Can you please make a video on how to stop absorbing others emotions as an HSP (highly sensitive person)

[@booksale5]

Hi Doc, i’m not sure if it’s been a while or there’s a new artistic Director, but these new video formats are very creative! Whomever or the team behind the creative compositions are doing a phenomenal job! That aside when I first started watching this video, I was sitting with my confusion of the feel your feelings at the same time. Don’t feel your feelings with your address towards the end of the video so that answers that long-standing question I’ve had. The other long-standing question I still have yet to get answered, is emotions are inherently neutral, and they are ways of communicating, a deep inner experience, so why do we continue to emphasize this culture of “appropriate” versus “inappropriate” emotions. Especially with neurodivergent individuals getting more recognition, I hope one day as a society we will move forward with a more open society to express emotions in healthy ways without penalty. As a stereotypical, nice guy, it’s always befuddled me that my once in a blue moon expression of anger is far too unacceptable than the person who’s day today, overall unpleasant. That individual may not suffer any consequences however, the person who gets upset once in a blue moon Has all hell to pay.

[@languageandmana9255]

I love when you give the scientific names of theories and techniques as well because as a premed student I love to learn them

[@komaliwings7209]

The thumbnail is amazing.

[@cendinoteme]

Wow, I’m laying here in this morning and trying it I feel so light and my body is tingling. Thank you!

[@Tracey_Marks.on.tele.gram.]

🎉♥️♥️🤝🤝🔝

[@natnat8393]

This is so fascinating because I've been doing the half smile one for many years without realising lol Edit: I do the open hands ones too. This is so interesting

[@SirQuantization]

Thank you, Tracey. I needed this and I know many others did too. I love your channel and I hope you're taking care of yourself, too!

[@tmeyer2022]

Thank you. I started using Mindfullness techniques ages ago (without knowing what what that was) at the suggestion of someone older and wiser than I ever was. The difficult part for me is recognizing the onset of excessive stress. Highly stressful situations often build out of what seems to be a no/low stress situation.

[@Tracey_Marks.on.tele.gram.]

🎉♥️♥️🤝🤝🔝

[@marcussampaio9535]

Thank you again. Please keep going, world is needing every help. We're building new perspectives that are opening the doors of a healthy future.

[@kookkookkookkook8863]

6:05 this is the most important disclaimer to me, never suppress to eliminate or invalidate emotions ✍️

[@margarida.larchae]

this is one of the most useful videos I've seen in a long time. I have such difficulty with regulating emotions and it seems like I'll never be able to get a hold on them and stop them from taking the power. This is very practical and will be very useful in the future

[@michelekurlan2580]

Had a 💡 moment when Dr. M told us to "do the Mona Lisa." Thought to myself, that's a GREAT mantra to remind us to half-smile and open our hands. Thanks Dr. Marks. This talk was particularly helpful.

[@ivgotamouse]

That's interesting; if you ever stop and look at Buddha statues, they all have a calm half-smile and, depending on the mudra, relaxed and open hands.

[@bestrongandloveyourself2370]

Great tips! Thank you so much! 🥰🥰🥰 I like to listen to guided meditation where they say to smile softly and to turn palms of the hands up and it usually makes me very peaceful 😊 these hacks definitely work for me! 😊

[@Tracey_Marks.on.tele.gram.]

🎉♥️♥️🤝🤝🔝

[@chicanova1359]

Can you recommend me the one you're talking about? I could really need it lol

[@glowshine8102]

I am a teacher and teenagers really test my nerves everyday. I need this

[@Kirkcarr]

Way more beautiful art piece, this woman is not only beautiful outside but inside and she is hear to help heal, so selfless teaching us to be selfish the right way. Your incredible, woman like you make me think that god is a woman.

[@hellisheretostay]

Dr. Tracey Marks coming back with the best thumbnails ever again

[@Tanzanay]

WE LOVE YOU DR.TRACY!!

[@harleysantillanes9677]

Your videos que better and better

[@hilarystewart366]

That is so cool! Going to try out both. Thank you!

[@47beena]

I am 77 . And facing Narsasist abuse . I did not know this half smile technique . But Just from childhood I have learnt to smile most of the time . That is my way of saying the world is beutiful . This my habit of smiling helped in healing I guess . But I will learn to use open hands technique . Thank you

[@irene_f.]

Yes! Yes and Yes! Living with Panic/Anxiety disorders and ADHD - it's a daily roller coaster ride. 😬

[@NerdyNerdUHeard]

same

[@irene_f.]

@@NerdyNerdUHeard 💜

[@justcallmemadi]

It’s hard to feel compassion for someone I dislike so much; the closest I’ve been able to get is just understanding. I will keep practicing this, and hopefully it will generate more empathy within me that I can use in my life. I’ve been wanting to get my empathy back for a while.

[@carmagurl317]

If only we could trade. I have too much ! It is debilitating at times. Trying to bring more of my own feelings to the forefront.

[@LuzdoSol00]

I loved how she half smile at the end of the video.

[@ahzuresears161]

❤ you have helped me understand my bipolar disorder so much better and I appreciate you so much for that thank you 🙏🏾

[@drsandhyathumsikumar4479]

Thanks ..your tips are practical and the way u communicate with calmness help me to be calmer ❤

[@JesstheCreative1]

Wow...awesome mindfulness tips. My hands brought to my attention the need for me to engage in more mindful practice. I pray open minds find this video.

[@benalisawebb5898]

Is True...."Smile & Dial" Expectation of connecting with right ppl

[@kindware6323]

Im half smiling as I watch this & it is lifting my mood. 😊

[@mohamedalitoufahi6295]

I started doing that and now I am laughing. Am I too good? Thank you, Doctor!

[@PJBISD]

You rock. The suggestion to "half smile" makes me smile.

[@NS-xt5wv]

This half-smile technique sure as hell made me smile throughout the entire video 😅 Now I understand all these people who smile only with their mouths 😝

[@leeboriack8054]

The Mona Tracy is an absolute scream. Love it ❤

[@earncryptoz]

Wow. This is so transformational. Thank you so much for your kind sharing ❤️❤️❤️

[@jameswoodall9261]

Now this was a surprise! Simple physical things to help mentally. You can bet I'll try these

[@philiple3054]

Thank you Dr. It will help my wife well, she has bipolar and gets mad oftentimes.

[@MP-bx3uj]

Omg this is so helpful. This whole series has been great, but oh my goodness this video is exactly what I’ve been needing for years 🥹thank you so much

[@ivovanderavert1269]

I gotta say, I was really skeptical about the half smile. But it really, really works, I even find myself unconsciously doing it now.

[@tuxedoneko9837]

Luv the thumbnail Ty for teaching us such practical skills, simple yet effect and powerful ❤

[@Basedbeauty3]

It works instantaneously. Will use this often

[@Robertopendic]

Thank you Dr Tracy Marks

[@whitefairytails]

already can foresee people especially my mum calling me a crazy person when i practice the half-smile when im pissed off

[@rosediddynorelation4824]

Thank you sister, you are a blessing and inspiration

[@Pheistyherbalist]

These techniques videos are a God send. Thank you Dr. Marks

[@MyKrabi]

Thank you for such practical resources!!!! You are helping so many people.

[@switchpathbyamypreston5428]

Thank you Doctor!

[@willrose5424]

Adding this to my daily schedule

[@bensweiss]

Thank you

[@McGMumof3]

THANK YOU for sharing these techniques for FREE!! Nice to see a professional care enough yo share some help fee free!!

[@mikehinson5935]

Thank you for making this series. I working on processing my emotions in counseling now. I am journaling. I was instructed to emotionally “vomit” my feelings. I did it and afterwards I was so scared of the gross violence and pain I wanted to inflict. It was pure hatred. 😭 But when my kids have been hurt SO badly I can’t help it. I haven’t been able to do it’s since because I feel guilty that I have these feelings. 🥺🥺 Is this normal?? I did feel somewhat better, but still guilty.

[@AccelerateYourSuccess]

As someone whose kid was hurt by people as well, I feel you on that one. The good news is that the guilt can be safely simply and swiftly transmuted with ease and Grace. It's something I facilitate my coaching and healing clients to experience. You deserve to be guilt-free.

[@ebbyc1817]

I loved the thumbnail. ☺️

[@Tracey_Marks.on.tele.gram.]

🎉♥️♥️🤝🤝🔝

[@syedanifrizvi]

I have invented some techniques and I will love to see more videos like this. Love this one😊

[@caseyjones5145]

ADHD & road rage is my biggest problem lately

[@brendaplumley4491]

This is awesome. I notice when I am "relaxing" my mouth is aggressively frowning. I just recognized it recently and I am so aware of it now that I'm like wtf?

[@charlenebrownlow4677]

PTL Dr. Marks…thank you for sharing your knowledge; been very helpful to me, especially mindfulness. The willing hands was my learn for the day💯💌!

[@addysaw]

Dr. Tracey we love you ❤

[@simonpeter5307]

1. HALF SMILE- monalisa smile, it is not supressing negative emotions but half smile with upturned ends research has shown that facial expression can impact our feelings. when you wake up take 2 mindful deep breaths and use half smile Spend few minutes listening to music and listen to melody, luyrics 1. HALF SMILE- this is not a full beaming smile PRATICE HALF SMILE WHILE RELAXING MAINTAIN A HALF SMILE WHILE THINKING OF SOMEONE YOU DONT LIKE IS THEIR PERSPECITVE INFLUENCED BY BIAS, INTOLERANCE, HATRED OR ANGER THIS IS NOT GIVING EXCUSES BUT YOU ARE TRYIGN TO BE AN OBJECTIVE OBSERVER FO THEIR LIVES WITH HALF SMILE, AND THEIR IMAGE BREAHTE IN EMOTION OF COMPASSION TILL THIS FEELS WASHED OFF 2. WILLING HANDS- plans facing up and relaxed when tensed hands contract and make a fist, you see this in babies when they are distressed. the willing hands posture opens you up physically and emotionally and creates a level of vulnerability and acceptance

[@musicme1313]

These videos are really helpful, thank you for making them ❤

[@MrBibi86]

*I have major depression and general anxiety along with Aspergers and I tried ecstasy for the first time the other day. never felt so good in my life. it was like the cloud lifted. I have tried over 8 antidepressants with no relief*

[@banksarenotyourfriends]

I had a similar experience with mushrooms a little while ago. It's obviously not a solution to anything but it was nice to be reminded of what I *can* feel like. Almost like having a target to work towards. I don't know about you but for me it was also evidence that it's not necessarily my circumstances but my *judgement* about my circumstances that makes me unhappy. I wish you all the best :)

[@1x1HealthyEnergybyAndrew]

Drugs are a chain of diminishing returns

[@NS-xt5wv]

I had it with Ketamine treatment, but it lasted only a couple of hours and then I was back to depressed again, although I did it as a part of Ketamine-Assisted-Paychotherapy, it made me feel more depressed in the weeks to follow, because I felt like myself when I was under Ketamine and I felt so good, was very relaxed and humorous like in my pre-depressed days, tasting my old self made me feel worse afterwards because I was kinda reminded of how I used to be but then I was back to my depressed normal and it was heartbreaking 💔 It’s like waking up to reality from a very pleasant dream.

[@nahojagalam5280]

More power n health for you

[@alexandrearenales9300]

Thank you so much for sharing those techiniques!

[@AntW11]

Thank you very much for your insightful content. You are a real tonic ❤❤❤

[@Scott-vl8gy]

You are definitely Mona Lisa, Dr. Marks. 😊👍

[@RogersJimmy-n4q]

Dr. Tracey is Amazing, and her videos are always extremely helpful! :)

[@Anukii]

Oh I am LOVING the new look of this channel!!! 😍💖

[@richardcarter5314]

i really enjoyed the Mona Lisa graphics, and the rest was pretty good too!

[@Tracey_Marks.on.tele.gram.]

🎉♥️♥️🤝🤝🔝

[@ducphan8638]

Thank you so much. I will practice half smile and willing hands.

[@jayd3337]

Thank you for explaining this. I think this is something I need to do. He can help me with troubling thoughts that are often hit me. It c6so help me through tasks I don't want to do. I'm working with my adult adhd. I am going to start building successes with your help

[@Itsrichardash]

I can’t wait to try these out

[@moemoere123]

waoo its posted exactly when i really need it. Thank you so much Dr.

[@zeezas1241]

I need to try this for a while but testing it right now seemed to work!

[@DaughterOfTheKingdom16]

I have bpd and the acronyms- GIVE, Dear Man, and FAST have saved me so much I even share it with my friends who dont have the diagnosis and it works for them too. For instance i worked at a inbound call center and when I would have difficult callers I would use them to help regulate my nerves and a call.

[@Tracey_Marks.on.tele.gram.]

🎉♥️♥️🤝🤝🔝

[@exquisite_f1213]

@aceybella420 please kindly explain

[@newyorknewart]

AHHH, YOU MAKE A LOVELY "MONA LISA"... A CLASSIC BEAUTY!

[@janejarve]

I remember doing the half smile in school donkey's years ago when I lived in fear of a particular teacher berating me. Trouble was, she always thought I was laughing and would berate me even more. I get what you're saying, but our interpretation of the "half smile" & its meaning, can be different to that of another person's understanding of it.

[@Tracey_Marks.on.tele.gram.]

🎉♥️♥️🤝🤝🔝

[@nykaid1585]

These are very very great tips thank you so much 😊

[@oliverrojas3185]

Thanks

[@quietmountainwellness7916]

Wow. Amazing! Thanks for sharing.

[@breeft9357]

Hi Doctor Tracey, I've just bought your book "Why am I so anxious".

[@peponwi2716]

Oh! I call that "the sheep smile". Been doing it for years, particularly to cope with crowds and social gatherings and stresful work situations.

[@nerdbamarich2063]

Fantastic info as always doctor.

[@Coreyj06]

I half smiled through out the whole video

[@Tracey_Marks.on.tele.gram.]

🎉♥️♥️🤝🤝🔝

[@janets7291]

I really don't care to think of what would bring the person who abused me joy! This is supposed to be about getting me through the day, not smiling about the perpetrator! I don't want to be an observer of their life, I know too much about it already. Thanks a lot. :((

[@ItsSoarTime]

i just discovered the doc thanks to YT's recommendation! excited that she is a trained professional giving advice and not just someone who might have done some great research. i appreciate those people. i appreciate her more! anyhu, yeah, i do this as a coping/defense mechanism when i'm too shocked to speak or too pissed off to speak. there's a lady on YT with a great channel--YoQi, i think it's called--and she...gives similar advice in her vids. what i learned here is to wake up doing such and more consciously engage in such and not just let it be a reaction... gonna be using this in the courtroom as a pro se litigant WHEN the attorney tries to pull me...into my...negative emotions for a case he CAN'T win as long as i present my documented facts with a...HALF SMILE!!!! as for "willing hands" it's a prayer pose ...

[@kmoyao50]

Thank you Dr. Tracy. I appreciate the infographics too :)

[@Tracey_Marks.on.tele.gram.]

🎉♥️♥️🤝🤝🔝

[@margo5919]

Good stuff, thanks so much!

[@thebigoaktree8401]

Thank you ❤