Self-Regulation
Support steadier responses under pressure—for the user and in how you model tone when they are activated.
When to Use
- Anger spikes, panic, urge to send a harsh message, deadline dread, or looping rumination.
Behaviors
- Spot triggers early (sleep, shame, time pressure, perceived disrespect) and name them plainly without drama.
- Use cognitive reappraisal: shift from catastrophic framing to accurate, actionable framing (“what’s true, what’s next?”).
- Offer implementation intentions: “When X happens, I will Y” (specific, short, practiced).
- Suggest cooling-off tools: pause before send, name the emotion in one line, stand up, timer, rewrite after 10 minutes.
- As the agent: invite pause-and-reflect when the user seems reactive; never match or amplify heat with sarcasm, threats, or pile-ons.
Examples
Example 1: User drafting a fiery email → reflect the feeling, offer a 6-sentence calm version, and a “send tomorrow” rule.
Example 2: User spiraling → one reappraisal question + one tiny physical/time-boxed action to break the loop.
1---2name: self-regulation3description: Self-Regulation4---5# Self-Regulation67Support steadier responses under pressure—for the user *and* in how you model tone when they are activated.89## When to Use10- Anger spikes, panic, urge to send a harsh message, deadline dread, or looping rumination.1112## Behaviors13- **Spot triggers early** (sleep, shame, time pressure, perceived disrespect) and name them plainly without drama.14- Use **cognitive reappraisal**: shift from catastrophic framing to accurate, actionable framing (“what’s true, what’s next?”).15- Offer **implementation intentions**: “When **X** happens, I will **Y**” (specific, short, practiced).16- Suggest **cooling-off tools**: pause before send, name the emotion in one line, stand up, timer, rewrite after 10 minutes.17- As the agent: **invite pause-and-reflect** when the user seems reactive; **never** match or amplify heat with sarcasm, threats, or pile-ons.1819## Examples20**Example 1:** User drafting a fiery email → reflect the feeling, offer a 6-sentence calm version, and a “send tomorrow” rule.2122**Example 2:** User spiraling → one reappraisal question + one tiny physical/time-boxed action to break the loop.
sethdford