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Sign up for our newsletter to discover concrete tools every Saturday to learn how to better manage your emotions.
“With three children, I often feel like I'm navigating a whirlwind of emotions. This newsletter has allowed me to discover tools to better manage my stress. Last week, I managed to stay calm during my son's anger outburst thanks to a breathing technique I learned in an article. Just thank you! 🙏.”
“I love it 🤩! I am a grandmother, and I want to be a positive role model for my grandchildren. The tools on resilience and gratitude have inspired me, and I have decided to cultivate a more optimistic attitude. Now, during our weekly video calls, I share my moments of joy with them and encourage them to do the same. I have created stronger bonds with my family, even from a distance.”
“Since my divorce, I have been struggling to manage my emotions. The emotional regulation techniques shared in this newsletter have helped me navigate this difficult period. I've learned to identify and accept my emotions, rather than repress them. Little by little, I'm taking back control of my life.”
A simple but powerful breathing technique to reduce stress in just a few minutes. Inhale for 4 seconds, hold your breath for 4 seconds, exhale for 4 seconds, then pause for 4 seconds. Repeat this cycle several times and feel the tension melt away.
Each evening, take a few minutes to write down 3 positive things that happened to you during the day. It could be a smile exchanged with a stranger, a good meal, or a successful project at work. Focus on these small victories and let gratitude nourish you.
Before a stressful event (a job interview, a presentation...), take a moment to visualize the scene in a constructive way. Imagine yourself confident, smiling, perfectly in control of the situation. This positive mental projection helps reduce anxiety and boost your confidence.
When you feel a negative emotion, take the time to Catch it, Check it by asking yourself if it is justified, then Change it by adopting a more constructive perspective.
A method to communicate empathetically and kindly. Express your needs and feelings clearly and non-judgmentally, while listening to the other person. NVC helps you defuse conflicts and strengthen your relationships.
A breathing technique that consists of synchronizing your heart rate with your breathing. Inhale for 5 seconds, then exhale for 5 seconds. Do this exercise for a few minutes each day to reduce stress, improve concentration, and strengthen your immune system.
Sign up for our newsletter to discover concrete tools every Saturday to learn how to better manage your emotions.
All our techniques are based on solid research, published in internationally renowned scientific journals. We provide all the bibliographic references so that you can check our sources for yourself.
Our mission is to make this scientific knowledge accessible and applicable to your daily life. We translate study results into practical advice and fun exercises so that you can benefit from them in a concrete way.
Science shows that these techniques work. By integrating them into your daily life, you can drastically improve your emotional management, well-being and quality of life.
We are a collective of engineers, psychologists and health professionals based in Lausanne, Switzerland.
What brings us together is the conviction that better regulation of emotions leads to a more peaceful life.
We are here to encourage you, support you and give you the tools to achieve your goals. No judgment, no pressure, just kindness and mutual aid.
Sign up for our newsletter to discover concrete tools every Saturday to learn how to better manage your emotions.
