This is a structured, skills-first approach to handling big feelings without blowups or shutdowns. We start by mapping triggers, body cues, thoughts, and urges, then build your “window of tolerance.” You’ll learn fast-acting regulation (paced breathing that avoids overbreathing, grounding, temperature shifts, movement), plus durable habits that steady the day—sleep, routines, and breaks that actually happen. Cognitive tools target the spin cycle: label emotions precisely, check predictions, reframe, and problem-solve. From DBT, we add distress tolerance and opposite action; from exposure-informed work, we practice staying with feelings long enough to learn they crest and fall (urge surfing) instead of running from them. Sessions include drills, real-world experiments, and brief tracking so gains show up outside the room. For teens and kids, caregivers get simple scripts and co-regulation routines; for trauma histories, pacing and stabilization come first. Progress is measured by fewer escalations, quicker recoveries, and a growing sense that you can choose your response—even when the feeling is loud.