Learning to regulate strong feelings can be difficult, especially when we feel we have no other choice. However, we can learn to become more mindful about our thoughts and feelings, which can in turn improve our emotional regulation skills. This presentation presents a metaphor comparing thoughts and strong feelings to a bus pulling up at the curb. You do not have to get on the bus, meaning you don't have to allow that thought or emotion to take over. You can simply observe and stay standing on the curb.

1. The Key to Freedom
Learning to regulate
strong feelings

2. Think of your thoughts and
emotions like a bus pulling up
at a stop.

3. You are standing on the curb.
Do you have to get on this bus?
Do you want to?

4. Most people just get on the bus
without giving it a second thought.
They might not even know where
the bus is going.

5. Or they may know exactly where
this bus is going, because they’ve
taken this route many times.

6. They don’t like the destination,
but it’s what they always do. So
in they go.

7. You don’t have to get on the
bus. You can stand on the curb
and choose for yourself.

8. When the anger bus pulls up,
you may feel your mind
pushing you to step into it.

9. When the fear bus arrives, you
may want to find a seat more
than anything.

10. But you can just let it keep
driving, without you being a
passenger.

11. When a thought or strong emotion
takes over, it can take you to a
place you don’t want to go.

12. The mind is very powerful. You
can create your world in a
negative or positive way.

13. Learn to focus on your breath.
Learn to observe your thoughts
and emotions the way you would
watch a bus drive by.

14. The bus is not you. The thought is
not you. The emotion is not you.
The one observing the thoughts
and emotions is you.

15. And as an observer, you don’t
have to be a participant.

16. Let the bus come and
let the bus go.
This is the key to freedom