236eMotion r eGulation Handout 11  (p. 5 of 9)
jealouS y
Jealousy FITS  THE  FACTS  of a situation whenever:
a. Someone is threatening to take a very important and desired relationship or object away 
from you.
B. An important and desired relationship is in danger of being damaged or lost.
c. Other example:                                    
Follow these suggestions when your jealousy is NOT  JUSTIFIED  by the facts or is NOT   EFFECTIVE :
oppoSiTe acTionS  for j ealousy
Do the OPPOSITE  of your jealous action urges. For example:
1. LET GO of controlling others’ actions.
2. SHARE  the things and people you have in your life.
all- The-Way o ppoSiTe acTionS for j ealousy
3. STOP  SPYING  or snooping. 
 Suppress probing questions (“Where were you? Who were you with?”).  
Fire your “private detective.”
4. NO AVOIDING . Listen to all the details. Focus on sensations. 
 Keep your eyes open; look around. 
 Take in all the information about the situation.
5. CHANGE  YOUR  POSTURE. 
 Unclench hands with palms up and fingers relaxed ( WILLING  HANDS ). 
 Relax chest and stomach muscles. 
 Unclench teeth. 
 Relax facial muscles. 
 Half-smile.
6. CHANGE  YOUR  BODY  CHEMISTRY . 
 For example, do paced breathing by breathing in deeply and breathing out slowly.
(continued on next page )