Say it more precisely
“Mad” is a lid on a box. Underneath is usually something more specific — and far easier to do something about, or to ask someone for.
Naming a feeling accurately already turns the volume down a little. That's real, measurable relief.
Instead of “I'm mad”
Pick the umbrella that's closest, then find the word that actually fits. Tap any word to keep it.
Needs wheel
Maybe I'm angry because I need... Tap a need to get a sentence you can actually say out loud.
Emotional weather
Some days a number from one to ten means nothing. Weather is easier to feel for — and easier to tell someone else.
Nervous system battery
Like a phone. The same comment lands very differently at 90% than at 15% — and that's not a flaw in your character.
75%Alert
I’m fine, but I notice I’m scanning a little.
100%CalmI can hear criticism and still stay curious.
75%AlertI’m fine, but I notice I’m scanning a little.
50%SensitiveTone matters now. I’m reading into things.
25%Highly reactiveSmall things feel large. I’m one comment away.
10%Everything feels personalNo conversations. Recharge is the only task.