What is Brian D Smith's unique method for emotional regulation during grief?

I lean on what I call mental fitness plus my GEMS framework to help with emotional regulation in grief.

Mental fitness is about noticing your “saboteur” thoughts (self-blame, fear, guilt, catastrophizing), interrupting them, and shifting into the wiser “sage” part of your mind. It’s not about suppressing feelings; it’s about changing the story you attach to them.

GEMS =

• Gratitude (tiny daily wins, not toxic positivity)
• Exercise/Sleep (regulating the nervous system)
• Mindfulness (breath, body scans, present-moment awareness)
• Self-care (boundaries, rest, support)

Together, this gives you practical levers to bring your system down from overwhelm without denying your grief.

Would you like a simple daily regulation routine based on this?