Feel Bad.
Do This.
A five-minute tool for the moments when nothing else helps.
Your privacy on this page
Your writing stays in this browser while this page is open. There is no account, no submit button, no score, and no persistent storage. Print a private copy or download the guide if you want to keep it.
When the feeling is too strong
Step out. Find the thought and the feeling. Do The KUGEL™. Measure. Then go back in.
You know what needs to happen, but the feeling is too strong. Take five minutes, work with the feeling, then return to the real moment.
1. Step out.
Give yourself five private minutes.
Step away from the call, meeting, argument, or room. Use the restroom, your car, or a short walk. Nobody has to know.
2. Find the two things.
What are you thinking? What are you feeling, and where?
Write the situation, the one or two sentences repeating in your head, and what the feeling is doing in your body. Keep it raw.
3. Do The KUGEL™.
Use the full practice on the feeling that is here.
Watch the video, listen to the audio, or follow the written guide. You do not have to explain the issue to anyone.
4. Measure. Then go back in.
How bad was it before? How bad is it now?
Rate the feeling before and after. Then return to the real situation and notice how you handle it now.
Keep the guide
Download the three-page field guide.
Four simple actions, a direct KUGEL™ link, and a printable one-moment worksheet.
Go straight to the practice
Use The KUGEL™ for free.
Watch the real guided recording, listen without watching, or use the full written practice privately.