Dr. Daniel Fox
@DrDanielFox · 348 k subscribers
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7-Day Emotion Regulation Reset with Dr. Fox
For intense feelers: learn to surf urges, slow down oversized reactions and stay steady when emotions hit all at once.
📅 7 days🎯 12 missions🎬 5 videos by Dr.✨ Free
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When you feel things at full volume, one trigger can hijack your whole day. Over 7 days, guided by Dr. Daniel Fox's videos, you'll learn why your reactions feel bigger than the moment, practice urge surfing instead of acting on impulse, take the sting out of abandonment fear, and build an honest daily check-in for the days you're not okay but still functioning. Each day: one short video and one concrete mission. By day 7, you'll have your own written plan for riding out big emotions without wreckage.
Your week at a glance
- Day 1🎬 Watch why your reactions feel bigger than the moment · ✍️ Map your last oversized reaction
- Day 2🎬 Learn urge surfing so you stop acting on impulse · 📓 Open your urge log
- Day 3🎬 Watch what to do when emotions hit all at once · ✅ Build your slow-down plan
- Day 4🎬 Watch how abandonment fear hijacks your relationships · ✍️ Rewrite one abandonment story
- Day 5🎬 Watch what to do when you're not okay but still functioning · 🔁 Do an honest check-in and surf one urge
- Day 6✍️ Find your pattern in the urge log
- Day 7🎯 Final challenge: one full day of surfing, not reacting
Day by day, in detail
Day 1🎬 ✍️ Watch why your reactions feel bigger than the moment +1⌄
✍️ Map your last oversized reaction
✍️ Think of the last time your reaction was bigger than the situation deserved. Write it down in three parts: what actually happened (just the facts), what it touched in you (the older wound or fear underneath, like Dr. Fox describes), and what the reaction cost you. Seeing the gap between the moment and the reaction is the whole skill you'll train this week.
Day 2🎬 📓 Learn urge surfing so you stop acting on impulse +1⌄
🎬 Learn urge surfing so you stop acting on impulse
📓 Open your urge log
📓 This log is your core tool for the week. Every time you notice a strong urge — to send the text, to lash out, to shut down, to escape — come here and log it as soon as you can. You're not grading yourself. Urges are like waves: they rise, peak and pass, usually within minutes. Writing one down is already surfing it instead of being swept by it.
Day 3🎬 ✅ Watch what to do when emotions hit all at once +1⌄
🎬 Watch what to do when emotions hit all at once
✅ Build your slow-down plan
- I picked the one strategy from today's video I'm most likely to actually use in a flood moment
- I practiced it once today while calm, so it's not brand new in a crisis
- I wrote down my early warning signs — how my body tells me a wave is building
- I wrote my if-then rule: "If I notice the wave building, then I…"
- I logged at least one urge in my urge log today
Day 4🎬 ✍️ Watch how abandonment fear hijacks your relationships +1⌄
🎬 Watch how abandonment fear hijacks your relationships
✍️ Rewrite one abandonment story
✍️ Pick one recent moment when abandonment fear grabbed the wheel — a slow reply, a canceled plan, a change in someone's tone. Write the story your fear told you. Then write at least two other explanations that are just as plausible but don't end in "they're leaving me." Finish with what you'd do differently if you responded to the facts instead of the fear.
Day 5🎬 🔁 Watch what to do when you're not okay but still functioning +1⌄
🎬 Watch what to do when you're not okay but still functioning
🔁 Do an honest check-in and surf one urge
🔁 I checked in honestly with myself today — how I actually feel, not how I'm performing — and logged at least one urge instead of acting on it
Day 6✍️ Find your pattern in the urge log⌄
✍️ Find your pattern in the urge log
✍️ Read back through your urge log from this week. What triggers show up more than once? How long do your waves usually take to pass? Which move actually helped you ride them out — waiting it out, your slow-down strategy, writing it here? Name your number-one trigger and your number-one tool. That pair is the heart of your plan.
Day 7🎯 Final challenge: one full day of surfing, not reacting⌄
🎯 Final challenge: one full day of surfing, not reacting
🎯 Spend one whole day riding every urge for at least 10 minutes before you act on it.
This is the week in one move. Today, no urge gets an instant yes: when the wave rises, name it, use your slow-down strategy, check the facts against the story your fear is telling — and give it 10 minutes. If the urge still makes sense after the wave passes, you can act on it calmly and on purpose. At the end of the day, post your proof: how many waves you surfed, which one was hardest, and how today compares to day 1. That's not you feeling less — that's you steering. 💪
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