Understand and name your own emotions

• Identify (observe and describe) your emotions
• Know what emotions do for you

Decrease the frequency of unwanted emotions

• Stop unwanted emotions from starting in the first place
• Change unwanted emotions once they start

Decrease emotional vulnerability

• Decrease vulnerability to emotion mind
• Increase resilience, your ability to cope with difficult things and positive emotions

Decrease emotional suffering

• Reduce suffering when painful emotions overcome you
• Manage extreme emotions so that you don't make things worse