Emotional Regulation Skills
Move beyond basic self-care cliches with evidence-based psychological tools. Learn the mechanics of cognitive reframing, autonomic nervous system regulation, and psychological flexibility to navigate acute distress.
Like Duolingo, but for Emotional Regulation Skills. Tomo turns the whole topic into a game you play five minutes a day, until it actually sticks.
A short one: 12 levels across 2 sections, about 24 minutes end to end, roughly 5 days at five minutes a day. It moves through Interrupting the Acute Distress Cycle and Cultivating Psychological Flexibility. It assumes you already know the basics.
Free forever · No credit card · iPhone & Android
Key ideas in Emotional Regulation Skills
- Events themselves are emotionally neutral until interpreted by the mind.
- Primary cognitive appraisal determines whether an event signals a threat.
- Differing beliefs about personal vulnerability produce divergent feelings.
- Distortions evolved as rapid survival heuristics during perceived danger.
- Catastrophizing attempts to prevent surprises by anticipating total failure.
- Mind reading presumes rejection early to protect social belonging.
- Collaborative empiricism treats anxious thoughts as testable hypotheses.
- Gathering past behavioral data reality-checks exaggerated worst-case claims.
- Forced positive affirmations tend to trigger pushback rather than relief.
- Decentering creates psychological distance between the self and internal chatter.
- Observing thoughts as transient mental events prevents automatic fusion with them.
- Having a distressing thought does not make its content an objective reality.
- The double-standard method contrasts harsh self-talk with empathy given to peers.
- People routinely grant peers far more nuance and grace than they grant themselves.
- Adopting an external peer perspective exposes distorted internal standards.
- Interoceptive conditioning pairs benign physical shifts with the panic threat response
You've tried the other tabs
Thirty open tabs. Four facts you actually kept.
You watched. You nodded. By Sunday it was gone.
One answer, then back to scrolling.
Eight weeks. You meant to finish. You didn't.
Tomo gives Emotional Regulation Skills the Duolingo treatment: levels, streaks, and quick quizzes that test what you just learned. That game loop is what the tabs above never had, so it's the one you actually finish.
Here's what playing it feels like
A real question from this course. Take your best guess.
What is the main role of primary cognitive appraisal when something unexpected happens?
Get it right to open this lesson and 11 more in the app.
Where Emotional Regulation Skills takes you
- 1
Interrupting the Acute Distress Cycle
- Decoupling Triggers from Automatic Appraisals
- Somatic Downregulation: Hacking the Body Loop
- 2
Cultivating Psychological Flexibility
- Cognitive Defusion and Acceptance
- Protecting Capacity: Boundaries and Pushback
2 sections · 4 units · 12 levels. Built to play, not to enroll.
Tomo is in ChatGPT
Tomo is also a ChatGPT plugin: the same playable courses, built and played inside your chat.
Add Tomo to ChatGPT- What to ask
- “Make me a Tomo course on black holes.” “Turn this chat into a Tomo course.”
- What you get
- Quick questions with instant feedback, hearts and stars, ready to play in about a minute.
- Where it goes
- No sign-up to start. Connect your Tomo account and your streak carries on in the app.
You pick the voice
Emotional Regulation Skills is taught in the Professor style: clear, structured, thorough. Want a different feel? In the app you can spin up the same topic in any of Tomo's teaching styles. Same facts, totally different vibe.
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Start Emotional Regulation Skills today.
Download Tomo, search Emotional Regulation Skills, and play your first lesson in under a minute.