One of the biggest things I’ve seen in my coaching is this: many of us were never taught how to feel… safely.
Sana, a sister in her late 30s, once told me, “I feel like I either explode or completely shut down.” We worked together on emotional regulation, and here’s what helped her the most:
1. The Emotional Thermometer
We rated emotions daily from 1–10. Sana learned to spot her triggers early (around 4–5) instead of reacting only at a 9. Self-awareness = self-control.
2. Emotional Language Building
Instead of just saying “angry,” I gave her words like “frustrated,” “hurt,” “disappointed,” and “disrespected.” Naming emotions with more precision helps us respond rather than react.
3. Faith as a Regulator
We anchored all her reflection in the Qur’an. Ayahs like:
“Indeed, with hardship comes ease.” (94:6)
reminded her that her emotions are part of the test — and the mercy.
➡️ Takeaway: Emotions are not a sign of failure. They’re signals. And when we learn to listen with faith and strategy, they become doors to healing.