1. Learn to name your feelings and recognize gradations.
For example, there is a difference between rage, anger, irritation, and frustration. Naming emotions gives us a sense of conrol over emotions; it helps us to express them verball rather than needing to act them out inappropriately. You might consult the list below (link on left: Vocabulary) for the varieties of emotions.

2. When you notice yourself feeling, just observe the process without judging. Do not think, “This is awful to feel such things. I shouldn't feel like this. How dare she make me feel like this.” Just notice the feelings arise and notice them subside.

3. Feelings always make sense. Like a scientist who observes with detachment, see if you can identify the cause of the feelings. Something happens. You think about it. Then you feel. You might with curiosity try and identify the thoughts that led to your feelings. If you can't determine what brought on the feeling, try to discover if there was a trigger related to the trauma. distinguis between feelings and actions. You don't have to do anything with feelings if you choose not to. On the other hand, you might constructively express your feelings in a journal or drawing, or you might talk it over with a trusted friend or relative.

If becoming aware of your emotions in any way becomes overwhelming or causes you to fear harming yourself or others, do not try these skills for now. The skills will become easier as the dissociated material is digested.