Sometimes, benda yg paling susah utk kita nak control is our actions. Ada masa kita akan buat sesuatu based on our emotions at that time. At last, kita sendiri menyesal, so how to control our emotions & thoughts? This is a huge difference between humans & animals. Kita ada akal, mindset yg boleh kita kawal. Animals, they do something without thinking, sbb mereka tiada akal. First thing first VALIDATE YOUR FEELINGS. What do you feel? Happy? Sedih? Marah? But dont jump into the conclusion first. Just try to understand your feelings. Second, HAVE MINDFULNESS. Mindfulness ni, kita sedar whats going on. Cthnya, "apa yg sedang berlaku?" Fahamkan situasi. Take time for a while, and cuba tulis pros & cons of our actions kalau kita buat. Jadi, kita akan nampak apa yg sepatutnya kita pilih. Jangan terburu-buru. Go for a walk, do the things you like to get yourself in a stable condition Third, REFRAME YOUR THOUGHTS. Sometimes, kita terlalu limit kan our mindset by 'catastrophizing'. Cth, kita rasa semua benda akan fail, "dah lah aku memang tak boleh go through, aku mmg lemah...". Reframe balik the way kita perceive sesuatu. Cthnya, "take time, In Shaa Allah everything will be fine, Allah beri ujian sbb aku mampu & boleh go through. Maybe ini satu cara Allah ampunkan dosa & jadikan aku manusia yg lebih better". Everything yg kita lalui, mesti ada trigger events. Tulis semua yg trigger kita & rate. So that kita tahu kalau kita stay in that position, adakah makin sakit atau sebenarnya kita boleh? And kalau kita rasa tak mampu nak go through sendiri, find people to seek help. Keluar, jumpa kawan & make yourself occupy. Even, Aisyah sendiri pun jumpa lecturer psychology Aisyah & recall balik apa yg kita belajar to control ourself. Thank you Dr Hilwa Abdullah for everything you've done to me