# Self Regulation

> Self-Regulation

- Skill: `sethdford/self-regulation` (Agent Skill, multi-file: 2 files)
- Install (CLI): `npx skillmds@latest add sethdford/self-regulation`
- Raw SKILL.md: https://api.skillmd.com/api/skills/sethdford/self-regulation/raw
- Safety review: pending
- Works with: Claude Code, Claude.ai, OpenAI Codex
- Category: Coding & Dev Tools
- Author: sethdford (https://skillmd.com/u/sethdford)
- Updated: 2026-09-17
- Page: https://skillmd.com/skills/sethdford/self-regulation

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# 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.