Anxiety Isn't a Feeling—It's a System. Here's How to Rewire It.

 

For the millions who live with it, anxiety is a constant, humming static in the background of their lives. It’s the racing heart before a meeting, the sleepless night spent replaying a conversation, and the persistent, nagging feeling that something is about to go wrong. Well-meaning advice to "just relax" or "think positive" often falls flat, feeling like an impossible command against an overwhelming internal force. This is because such advice fails to recognize a fundamental truth: anxiety isn't a single feeling to be dismissed, but a complex, full-body system that has been hijacked.

Beyond Coping: A New Blueprint for Emotional Freedom

 

 

Introduction: The Unspoken Language of Your Anxiety

 

Consider the internal experience of a person preparing for a presentation. Their mind is a whirlwind of worst-case scenarios, their chest is tight, and they feel an almost unbearable urge to flee. This isn't a simple case of "nerves." It's a complex internal event where multiple systems are firing at once, creating a state of overwhelming distress. This experience, familiar to so many, highlights a critical insight: anxiety is not a character flaw or a sign of weakness, but a state of profound internal entanglement.

 

The mind's analytical functions become stuck in a loop of catastrophic prediction. The body's threat-detection system goes into overdrive, and the natural drive to act becomes a paralyzing, restless energy. Without a framework to understand these distinct internal processes, a person is left feeling powerless, a victim of their own emotional storm. This internal chaos is a primary driver of what is now a global mental health crisis, leaving people feeling trapped in their own minds.

 

This report introduces a powerful methodology for decoding and rewiring this internal system: the Core Emotion Framework (CEF). The CEF offers a revolutionary perspective, viewing emotions not as chaotic states to be suppressed, but as the very "engine of the psyche"—ten fundamental "powers to harness" that drive every action and reaction. It provides a structured, learnable system for moving from a state of reactive anxiety to one of conscious self-regulation. By understanding and mastering these ten core emotions, you can dismantle the anxiety loop and learn to use your emotional capacities with precision to build the focus, calm, and confidence you desire.

 

 

 

Part 1: The Architecture of the Mind: An Introduction to the Core Emotion Framework

 

 

Subsection 1.1: Moving Beyond Good and Bad Emotions

 

The foundational principle of the Core Emotion Framework is a radical departure from conventional thinking. It posits that emotions are fundamentally neutral, functional tools. They are not reflections of character or moral states to be judged as "good" or "bad," but rather distinct mental operations, each with a specific purpose. The framework challenges the common practice of identifying with complex emotional states like "anger" or "anxiety." Within the CEF, these are not considered primary drivers but are defined as "composite states"—layered outcomes that result from the interplay of more fundamental, underlying core emotions.¹

 

For instance, the experience of anxiety might be deconstructed into a combination of a hyperactive Sensing function (perceiving threats everywhere), a racing Calculating function (evaluating worst-case scenarios), and a paralyzed Deciding function.¹ This re-framing is critical. It shifts the goal from a futile attempt to suppress the "bad" feeling of anxiety to a skillful, conscious effort to understand its component parts and deploy the right core emotional power for the situation at hand. The objective becomes not emotional suppression, but emotional precision.

 

 

Subsection 1.2: The Three Centers of Being: Head, Heart, and Gut

 

The CEF organizes its ten core emotions into a clear, hierarchical structure comprising three distinct centers of intelligence. This model provides a mental map for locating and understanding the origin of our internal experiences, echoing other holistic models that connect the mind, heart, and body.²

 

 

1. Head: The Cognitive Center

Positioned at the top of the hierarchy, the Head represents our analytical and perceptual functions. It is the seat of rational thought and deliberate processing. The core emotions residing here are:

 

1. Sensing: The ability to perceive cues, raw data, and intangible information from the environment and our internal state.
    
2. Calculating: The power to analyze information for consistency, weigh outcomes, and solve problems logically.
    
3. Deciding: The capacity for clarity and comprehension that weighs options and results in a conclusive choice.¹
    

 

2. Heart: The Affective Center

Located in the central tier, the Heart governs our relational and affective dynamics. It houses the core emotions that drive connection, performance, and our sense of self in relation to others. The core emotions of the Heart are:

 

4. Expanding: The drive to invite, include, and embrace new ideas, people, and experiences.
    
5. Constricting: The ability to limit, define, create precision, and set boundaries.
    
6. Achieving: The power to stand up, perform, excel, and manage various roles with a sense of pride.¹
    

3. Gut: The Conative Center
 

At the foundational level, the Gut embodies our instinctual, action-oriented responses. These are the core emotions that ground us in the present moment and drive us to manifest, act, and be. The core emotions of the Gut are:

 

7. Arranging: The function of prioritizing, organizing, and creating order from chaos.
    
8. Appreciating: The capacity to enjoy, find value, and express gratitude.
    
9. Boosting: The power to connect, act, energize, and take responsibility.
    
10. Accepting: The ability to surrender, let go of control, and find peace with reality.¹

 

 

Subsection 1.3: The Master Key to Mental Well-being: Detangled vs. Entangled Emotions

 

The single most transformative concept within the CEF is the distinction between "detangled" and "entangled" emotional states. This concept provides the master key to unlocking mental health, as it offers a direct, mechanical explanation for why we feel calm and in control, or anxious and overwhelmed. This aligns directly with the core tenets of Emotional Intelligence, which emphasize self-awareness and self-regulation as essential for well-being.

 

• Detangled Emotions: This refers to the mindful, conscious, and isolated use of a single core emotion for its specific, intended purpose. When emotions are detangled, they are clear, pure, and effective. A person in a detangled state can access the precise emotional tool needed for a given situation—using Calculating to solve a puzzle, Sensing to enjoy a scene or scent, and Constricting to focus on a single task. This is the state of emotional clarity, agility, and resilience that allows for effective self-regulation and a calm, focused mind.
   
• Entangled Emotions: This is the impulsive, reactive, and chaotic state where multiple core emotions are mixed, confused, and interfering with one another. In an entangled state, the purity and function of each emotion are lost. Anxiety is the quintessential entangled state. The Sensing function (perceiving cues) becomes entangled with the Calculating function (analyzing outcomes), creating a loop of hypervigilance and catastrophic thinking. This loop is then supercharged by the Boosting function (the drive to act), resulting in the physical sensations of panic—a racing heart and restless energy with nowhere to go. This emotional "noise" is the root of maladaptive behaviors and chronic stress.
   

The persistent problem of "anxiety" is, at its core, a problem of entangled emotions. When people are told to "manage their anxiety," they often cannot, because they lack the internal clarity to identify the specific processes creating it. The CEF process of detangling provides the mechanism for achieving that necessary clarity. The practice of "Shifting" within the framework requires an individual to first Identify the specific core emotions at play (an act of self-awareness), Pause and Assess their function, and then consciously Shift by introducing a new, more adaptive core emotion (an act of self-regulation).
 

This internal process directly translates to improved mental well-being. A person moving from an entangled state of "I'm so anxious!" to a detangled state of "My Sensing and Calculating are in a loop, and my Boosting is high," can intervene with surgical precision. Instead of being overwhelmed, they can consciously engage a different function, like Accepting the physical sensations or Constricting their focus to the present moment. Thus, the CEF's process of detangling is not merely a coping technique; it is a high-level self-regulation protocol that directly remedies the root cause of anxiety.

 

 

 

Part 2: The Anxiety Blueprint: Applying the 10 Core Emotions

 

The most common and painful symptoms of anxiety—from obsessive worry and perfectionism to social avoidance and panic attacks—are observable, real-world manifestations of entangled core emotions. This section provides a detailed blueprint for mapping these common issues to their root emotional drivers within the CEF. By understanding how each of the ten core emotions functions adaptively (detangled) versus maladaptively (entangled) in the context of anxiety, you can gain the ability to diagnose your own patterns and consciously shift toward a calmer, more centered way of being.

 

 

The Head: Cognitive Emotions

 

1. Sensing

 

• Core Function: To send and receive raw factors, emotions, or intensities; to perceive cues and data from oneself and others.

 

• Detangled (Adaptive) Use for Anxiety: When detangled, Sensing is the engine of mindfulness and presence. It is the ability to ground yourself in the present moment by neutrally observing your five senses—the feeling of your feet on the floor, the sound of the air conditioner, the sight of a tree outside the window. This practice pulls the brain out of future-oriented worry and into the reality of the now, creating an immediate sense of calm.¹

 

• Entangled (Maladaptive) Use in Anxiety: When Sensing becomes entangled with fear, it creates hypervigilance. The brain begins to actively scan the environment and internal bodily sensations for any sign of threat, however small. A minor chest pain is interpreted as a heart attack; a partner's neutral tone is perceived as anger. This constant, threat-focused sensing keeps the nervous system in a state of high alert, fueling the anxiety cycle.³
   
• The Shift: From Scanning to Sensing: To detangle Sensing, practice the CEF exercise of mindfully engaging the senses without judgment. Look up, down, left, and right, simply noticing what is there. Wander through a room and search for intangible cues, like the quality of the light or the feeling of the air. This trains the Sensing function to gather data neutrally, rather than through a filter of fear.

 

 

2. Calculating

 

• Core Function: To perform all kinds of calculations, from data analysis to resolving puzzles; to examine consistency and weigh outcomes.¹

 

• Detangled (Adaptive) Use for Anxiety: A healthy Calculating function is a powerful tool for anxiety management. It allows for realistic risk assessment, logical problem-solving, and the ability to challenge and deconstruct irrational fears. It is the part of the mind that can step back and say, "What is the actual probability of that worst-case scenario happening?" providing a necessary reality check.¹

 

• Entangled (Maladaptive) Use in Anxiety: When Calculating becomes entangled with fear, it becomes the engine of worry and catastrophic thinking. The mind gets stuck in a loop of generating and analyzing endless "what-if" scenarios, each one more disastrous than the last. This is not productive problem-solving; it is a form of mental torture that creates anxiety about events that have not happened and likely never will.³

 

• The Shift: From Catastrophizing to Calculating: To shift Calculating back to its adaptive function, engage in exercises that strengthen pure analysis. Do puzzles, play chess, or count and multiply numbers in your head. When caught in a worry loop, take out a piece of paper and write down the feared outcome. Then, use your Calculating function to list the concrete, logical steps you could take to handle that situation if it were to occur. This channels the analytical energy into productive planning rather than free-floating fear.

 

 

3. Deciding

 

• Core Function: To make conclusions based on the interaction of logic and emotion, achieving clarity of choice.¹

 

• Detangled (Adaptive) Use for Anxiety: Detangled Deciding is a powerful antidote to the uncertainty that fuels anxiety. It is the ability to make a clear choice and commit to a course of action, even a small one. Making a decision, any decision, reduces the cognitive load of holding multiple possibilities in your mind and provides a clear path forward, which can significantly lower feelings of overwhelm.¹

 

• Entangled (Maladaptive) Use in Anxiety: When Deciding is entangled with fear of making the wrong choice, it manifests as analysis paralysis. The individual becomes "stuck," endlessly weighing options and gathering information, unable to commit for fear of regret. This indecisiveness creates a feedback loop, as the lack of action increases the feeling of being overwhelmed and anxious about the unresolved situation.²

 

• The Shift: From Paralysis to Decision: To strengthen the Deciding function, practice the physical CEF exercise of juggling weights with both hands, or moving one hand up while the other goes down. This somatic practice helps integrate the two hemispheres of the brain, mirroring the integration of logic and emotion needed for good decisions. For life decisions, set a timer for a short period (e.g., 15 minutes) and make one small decision related to the larger issue. This builds the "muscle" of decisiveness.

 

 

The Heart: Affective Emotions

4. Expanding

 

• Core Function: To embrace openness, inclusivity, and broad perspectives; to invite and include.¹

 

• Detangled (Adaptive) Use for Anxiety: In its purest form, Expanding is the emotional engine of curiosity and courage. It is the willingness to step outside your comfort zone, try new things, and engage with the world even when you feel anxious. It is the part of you that can say "yes" to a social invitation despite the fear, knowing that connection and new experiences are vital for a fulfilling life.¹

 

• Entangled (Maladaptive) Use in Anxiety: When Expanding becomes entangled with fear of judgment or rejection, it fuels social anxiety. The natural drive to connect with others is short-circuited by an overwhelming fear of saying or doing the wrong thing. This can lead to avoidance of social situations, which only reinforces the anxiety and leads to isolation and loneliness.²

 

• The Shift: From Avoidance to Openness: To practice healthy Expanding, physically open your arms wide and stretch your body. Consciously make room for someone else at a table or mentally invite new, challenging ideas into your mind. In a social context, channel this energy by setting a small, manageable goal, such as asking one person a question or staying at an event for just 15 minutes. This uses the expansive energy to gently stretch your comfort zone, not shatter it.

 

 

5. Constricting

 

• Core Function: To tend towards exactness or restrictiveness; to limit, make precise, and set boundaries.¹

 

• Detangled (Adaptive) Use for Anxiety: Detangled Constricting is a vital power for managing overwhelm. It is the ability to narrow your focus to one task at a time (monotasking), which calms the mind. It is also the power to set boundaries, such as saying "no" to extra commitments or limiting your exposure to stressful news, which protects your mental energy and creates a sense of safety and control.¹

 

• Entangled (Maladaptive) Use in Anxiety: When Constricting becomes entangled with fear of imperfection, it becomes the engine of perfectionism and obsessive-compulsive tendencies. The drive for precision is misapplied to every aspect of life, leading to rigid self-criticism, procrastination (out of fear of not doing it perfectly), and an inability to relax. The world feels unsafe unless every detail is perfectly controlled.³

 

• The Shift: From Perfectionism to Precision: To shift from entangled perfectionism to detangled focus, practice the CEF 'Constricting' exercise: physically tense your muscles, clench your fists, and focus your gaze on a single point. Mentally narrow your focus to one specific, "good enough" action. Instead of an entangled goal like, "I have to write the perfect email," a detangled, precise goal would be, "I will spend 10 minutes writing a draft of this email." This uses the Constricting power for its intended purpose: focus, not flawlessness.

 

 

6. Achieving

 

• Core Function: To juggle different roles and responsibilities with a sense of self-importance and pride; to stand up, perform, and excel.¹

 

• Detangled (Adaptive) Use for Anxiety: A healthy Achieving function builds self-efficacy, which is a powerful buffer against anxiety. By focusing on effort and celebrating small, incremental progress, you build a track record of competence. This creates a sense of pride and confidence that you can handle challenges, reducing the fear of future failure.¹

 

• Entangled (Maladaptive) Use in Anxiety: When Achieving is entangled with a fear of failure or judgment, it breeds performance anxiety and imposter syndrome. The focus shifts from the process of doing to the outcome of being judged. Every task becomes a high-stakes test of one's worth, leading to intense stress, procrastination, and an inability to enjoy accomplishments for fear that they will be exposed as a fraud.²

 

• The Shift: From Performance Anxiety to Pride in Process: To harness the Achieving function adaptively, practice standing up straight and tall or walking with a clear sense of purpose. At the end of the day, write down one thing you accomplished, no matter how small, and allow yourself to feel a moment of pride. This shifts the focus from external validation to internal recognition of effort.

 

 

The Gut: Conative Emotions

 

 

7. Arranging

 

• Core Function: To prioritize, organize, and defend; to create structure and make order.1

 

• Detangled (Adaptive) Use for Anxiety: Detangled Arranging brings a sense of order and predictability to life, which is calming for an anxious mind. It is the ability to break down large, overwhelming projects into small, manageable steps. Creating a clear plan and organizing your environment reduces cognitive load and provides a sense of control over your circumstances.1

 

• Entangled (Maladaptive) Use in Anxiety: When Arranging is entangled with a desperate need for control, it can lead to obsessive behaviors and rigidity. The person may need their environment to be perfectly ordered at all times to feel safe, becoming highly distressed by any deviation from their routine. The drive for order becomes a cage, making it difficult to adapt to life's inherent unpredictability.2

 

• The Shift: From Control to Coordination: To practice healthy Arranging, engage in simple organizational tasks like tidying a drawer or prioritizing a to-do list by number or color. When feeling overwhelmed by a large task, use the Arranging function to identify just the "next single step." This turns the powerful organizing energy into a tool for forward momentum, not a mechanism for rigid control.

 

 

8. Appreciating

 

• Core Function: To praise and enjoy; to find joy, relish experiences, and celebrate others.¹

 

• Detangled (Adaptive) Use for Anxiety: Appreciating is a direct counter-measure to the negativity bias that fuels anxiety. When used mindfully, it is the act of genuinely noticing and savoring small moments of peace, beauty, or pleasure. A consistent practice of gratitude trains the brain to look for what is good and safe, which can help to rebalance a nervous system stuck in threat-detection mode.¹

 

• Entangled (Maladaptive) Use in Anxiety: When Appreciating is entangled with a fear of negative emotions, it becomes "toxic positivity." This is the forced insistence on "good vibes only," which can be a form of emotional avoidance. By refusing to acknowledge and process difficult feelings like fear or sadness, they get pushed down, only to resurface later with greater intensity.

 

• The Shift: From Avoidance to Savoring: To cultivate genuine Appreciating, practice small acts of enjoyment. Clap or tap your foot to music, smile at a stranger, or physically embrace something or someone. A powerful exercise is to, at the end of the day, write down one small, pleasant moment and recall the sensory details of it. This trains the brain to savor positive experiences rather than using positivity to avoid negative ones.

 

 

9. Boosting

 

• Core Function: To foster stability, commitment, and action; to connect, act, and take responsibility.¹

 

• Detangled (Adaptive) Use for Anxiety: Detangled Boosting is the power to channel anxious energy into productive action. It is the force that allows you to go for a run, clean the kitchen, or tackle a work task when you feel restless. Physical activity is one of the most effective ways to discharge the stress hormones associated with anxiety, and taking action on a problem reduces feelings of helplessness.¹

 

• Entangled (Maladaptive) Use in Anxiety: When Boosting is entangled with the threat response and has no clear outlet, it becomes the raw, chaotic energy of a panic attack. The body is flooded with adrenaline—the powerful drive to act (fight or flight)—but with no real threat to fight or flee from, the energy turns inward, creating a racing heart, shortness of breath, and a feeling of overwhelming terror.

 

• The Shift: From Panic to Power: To connect with healthy Boosting, engage in physical acts of power like high-fiving a friend or pushing a heavy object. When you feel the restless energy of anxiety rising, immediately channel it into physical movement. This could be as simple as doing 10 jumping jacks or as involved as going for a hard run. This gives the powerful Boosting energy a productive outlet, preventing it from escalating into panic.

 

 

10. Accepting

 

• Core Function: To embrace serenity and even surrender; to manifest and let go of control.¹

 

• Detangled (Adaptive) Use for Anxiety: Accepting is a profound and advanced skill for managing anxiety. It is the ability to notice anxious thoughts and physical sensations and allow them to be there without resisting them or getting caught up in them. This practice, central to therapies like ACT, short-circuits the anxiety cycle, because it is often the struggle against the anxiety that amplifies it. Acceptance creates a space for the feelings to pass on their own.¹

 

• Entangled (Maladaptive) Use in Anxiety: When Accepting is entangled with fear and hopelessness, it devolves into resignation and learned helplessness. The person gives up trying to improve their situation, believing that they are fundamentally broken and that nothing can be done. This is not true acceptance, but a passive surrender that leads to depression and a shrinking of one's life.²

 

• The Shift: From Resignation to Reality: To cultivate healthy Accepting, practice exercises that involve release. Take a deep breath and exhale fully; open your hands with palms up; mentally surrender control over something you cannot change. When an anxious thought appears, practice labeling it—"There is a thought about failing"—and then allow it to float by without engaging it. This is an active, courageous form of acceptance, not a passive resignation.

 

 

 

Part 3: From Theory to Practice: CEF Protocols for Anxiety Management

 

Understanding the individual core emotions is the first step. The next is to synthesize them into practical, step-by-step protocols for managing anxiety in the moment and reducing its power over the long term. An effective protocol must be designed as an "emotional algorithm" that intentionally sequences Head, Heart, and Gut functions. This creates a holistic, balanced approach that addresses the cognitive, affective, and behavioral dimensions of anxiety simultaneously. The following protocols offer structured pathways for navigating the challenging terrain of an anxious mind.

 

 

Subsection 3.1: Protocol for an Acute Anxiety Spiral (The 90-Second Detangle)

 

This protocol is designed to interrupt the reactive cycle of a building panic or anxiety attack, creating the space for the nervous system to regulate. It is a direct application of self-regulation techniques advocated by experts in emotional intelligence.

 

• Step 1: Gut - Accept & Constrict (Seconds 0-15). The moment you feel the spiral begin, do not fight it. Engage the Accepting function by saying to yourself, "Anxiety is here. I will allow it to be present." Immediately follow this by engaging Constricting: find a single, neutral object in the room and focus all your attention on it. Notice its color, shape, and texture. This combination halts the mental chaos and grounds you in the physical world.

 

• Step 2: Head - Sense (Seconds 15-45). Deliberately shift your attention to your physical senses. Name, out loud if possible, three things you can see, two things you can feel (e.g., your chair, your clothing), and one thing you can hear. This is a classic grounding technique that forces the Sensing function to engage with the present reality, pulling it out of its entangled state of internal threat detection.

 

• Step 3: Gut - Boost (Seconds 45-75). Channel the physical energy of the anxiety. Stand up and engage in a brief, powerful physical action using the Boosting function. This could be stretching your arms overhead as high as possible, pushing against a wall, or clenching and then releasing your fists. This gives the adrenaline in your system a physical pathway for release.

 

• Step 4: Head - Calculate (Seconds 75-90). Engage your logical brain with a simple, neutral task. Use the Calculating function to count backward from 100 by sevens, or name all the objects you can see in the room that are blue. This reactivates the prefrontal cortex, the part of the brain responsible for rational thought, which is often offline during intense anxiety.

 

 

Subsection 3.2: Protocol for Proactive Anxiety Reduction (The Daily Clarity Stack)

 

This protocol is a 10-minute daily practice designed to build long-term resilience to anxiety by training the core emotions to remain in a detangled, adaptive state.

 

• Step 1: Gut - Arrange (1 Minute). Begin by using the Arranging function to create structure. Take out a piece of paper and write down the top three priorities for your day. This simple act provides clarity and reduces the feeling of being overwhelmed by an endless to-do list.
   
• Step 2: Gut - Appreciate (2 Minutes). Activate the Appreciating function. Write down one specific thing from the past 24 hours that you are grateful for, and one thing you appreciate about yourself. This practice actively counteracts the brain's natural negativity bias, which is often heightened in anxiety.
   
• Step 3: Head - Calculate (3 Minutes). Engage the Calculating function in a controlled way. Identify one thing you are worried about. Set a timer for three minutes and write down a logical, step-by-step plan for how you would handle that situation if it occurred. This is known as "scheduled worry time" and it trains the brain to see problems as solvable rather than catastrophic.
   
• Step 4: Heart - Constrict (2 Minutes). Practice focused attention. Set a timer for two minutes and use the Constricting function to focus solely on the physical sensation of your breath moving in and out of your body. When your mind wanders (which it will), gently guide your focus back. This builds the mental muscle of attention control.
   
• Step 5: Gut - Accept (2 Minutes). End with the Accepting function. For two minutes, sit quietly and allow whatever thoughts, feelings, and bodily sensations are present to simply be there, without judgment or resistance. This practice cultivates a state of non-reactive awareness, which is the foundation of mental peace.

 

 

 

Conclusion: Becoming the Conscious Architect of Your Calm

 

The landscape of the mind can often feel like an unpredictable terrain, governed by emotional weather patterns beyond one's control. The analysis presented in this report suggests a different reality. The distress, worry, and panic that characterize anxiety are not random acts of fate, but predictable outcomes of entangled core emotions. The Core Emotion Framework provides the map and the compass to navigate this terrain with skill and intention. It reveals that our emotions, so often blamed as the source of our problems, are in fact the source of the solution.

 

The journey from an entangled to a detangled mind is a shift from being a passive victim of one's emotional patterns to becoming the conscious architect of one's own inner peace. By learning to identify, isolate, and skillfully deploy the ten core emotions of the Head, Heart, and Gut, individuals gain the capacity to move from unconscious reaction to conscious creation. This mastery allows for the deliberate building of a mental state founded on the unshakable pillars of clarity, focus, self-compassion, and deep, resilient calm.

 

The entirety of this framework may seem vast, but the path to mastery begins with a single step. The most effective way to begin is to start small. Identify one core emotion—and one entangled pattern related to your anxiety—that resonates most deeply with your current experience. For the next week, make that single emotion your focus. Practice its corresponding "Shift" exercise daily. Notice when the entangled pattern shows up and consciously choose to practice its detangled alternative. This small, focused effort is the first step in the profound process of transforming not only your relationship with anxiety but your entire emotional world.

 

Works cited

 

1. Emotionally Focused Therapy with Dr. Sue Johnson | PESI US - Psychotherapy Networker, accessed September 26, 2025, https://catalog.psychotherapynetworker.org/sales/pn_c_001074_emotionallyfocusedtherapy_organic-20235
2. The Pursuer-Distancer Dynamic - The Gottman Institute, accessed September 26, 2025, https://www.gottman.com/blog/the-pursuer-distancer-dynamic/
3. Are the Gottman Four Horsemen Destroying Your Relationship? - Choosing Therapy, accessed September 26, 2025, https://www.choosingtherapy.com/four-horsemen/