Feeling Overwhelmed? The Secret Power of Layering Emotional Strategies
- Tami West, PhD
- 15 minutes ago
- 3 min read
You know that moment when something small—like forgetting your phone or spilling coffee—feels like the last straw? It’s not that your emotions are “too much.” It’s that you may be relying on just one strategy to hold them in check.
That’s where emotional layering comes in.
Last week on social, I shared a 6-part series inspired by James Gross’s emotion regulation model. Each day, we focused on a different strategy—and how to layer them, like clothing for emotional weather. Just like you wouldn't wear a t-shirt when it's 20 degrees, you may need to layer up when you're emotions are taking over!
Let’s walk through the layers together:
1. Situation Selection
This is the inner-most layer: avoid the challenge if you can. Say no, leave early, or skip the event. It’s not weakness—it’s wisdom. This layer works best when used early, before you’re already overwhelmed.
2. Situation Modification
Can’t avoid it? Shift it. Change the environment or structure: lower the noise, ask for help, or reschedule. Modify the situation instead of pushing through it unchanged.
3. Attention Deployment
Where’s your focus going? Redirect it intentionally. Look at a photo, listen to music, take a walk. Attention is power—use it.
4. Cognitive Change (Reframing)
This is your mindset layer. Ask: Is there another way to see this? That traffic jam may be an inconvenience—or a pause. Reframing doesn’t ignore the stress; it gives it a new shape.
5. Response Modulation
This is the outermost layer—what people see. It’s your breathwork, your tears, your restraint, your stretch. The other layers support this one. But when all else fails, start here and work inward.
Why do we need layers?
Because sometimes one strategy isn’t enough. Like dressing for uncertain weather, you might need more than just a coat. I used to rely on only one—usually response modulation (deep breathing or stuffing it down). But when I started layering strategies, I found more relief, more peace, and more control.
I’ve created a printable Emotional Layering Cheatsheet to guide you through all five layers. It’s here, in the Resource Vault!
You’re not overreacting. You might just be under-layered.
📥 BONUS: Don’t forget, the full Emotional Layering Cheatsheet with reflection prompts, links, and printable tools is in the Resource Vault
If this resonated with you, hit reply or come find me on socials and let me know:
Which emotional layer are you working on most right now?
Below is a list of tools for you based on my topics this week. Engage with the full resources mentioned this week in my Resource Vault
I’d love to hear from you. And if you missed any of the social posts, you can check them out on Facebook or grab your free downloads from the Resource Vault.
Keep the Conversation Going!
Which of these topics helped you most this week? Drop a comment below or send me a message—I love hearing your stories. And if you want downloadable quote cards, images, or deep-dive guides for any of these posts, just let me know!
Love & Hugs,
Tami
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Tami West, PhD
Stress and Mental Health Expert Dr. Tami West uses her entertaining and compelling style to shine a new light on how to transform your life and discover solutions to life’s challenges.
Tami has worked in a variety of industries including healthcare, school nutrition, corporate sales, and 10 years as a public-school teacher. In 2013 she received her PhD in Human Development, studying the connections among stress, emotions, and identity.
Dr. West has spoken in 48 states across the US, as well as the United Kingdom, Australia, and New Zealand. In any given year, Tami speaks to groups with audiences consisting of anywhere from 100 to 3,000 people.
Dr. West is the author of several successful publications including three books: The Stress Club, Life Without the Monsters and Thrive. When she's not speaking or writing, you might find her with her traveling with her husband and family, reading historical fiction, or watching Big Bang Theory.
Tami connects with audiences through real experience, cutting edge research, and transparent stories – all sprinkled with humor! She will make you laugh, cry, and shine a refreshingly new light on life's challenges.
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Contact Tami at tamiwest@tamiwest.com
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