Think about the scenario that gives you trouble that you described in the first part of Exercise 3.
Or just imagine a scene where you wish you had more emotion management skills. Answer the following three questions about that emotionally problematic situation:

What one word sums up what is causing you to feel overwhelmed
(e.g. name of a person, an emotion, a place with bad associations)?

2. What one thing can you say right now about that word that will help you
to keep your perspective on it?

3. What one thing can you say right now about that word
that would reassure and comfort yourself?

When our emotions get out of balance, we forget things we know clearly at other times.
One important emotion management skill is stretching your memory of wisdom you have when you are not emotionally upset. And one important trick for stretching your memory is to write notes to yourself and put them where they may catch you off guard or appear in times of need.

You have just written one of the best notes you could to yourself.
It would be titled, "On _____(answer to Question 1) and the body of the message is simply the two statements you wrote to answer Questions 2 and 3. To put this note somewhere interesting, just write your e-mail address here and send it to yourself for you to run into later: