In this episode of 'Fuck Fear with Christine Spratley,' Christine shares her unique 21/7 rule—a self-developed technique to help manage overwhelming emotions and reduce rumination. Christine introduces the rule as a tool for emotional regulation, especially useful during challenging times, such as her recent divorce mediation. Using Cognitive Behavioral Therapy principles, she explains how limiting oneself to 21 minutes a day, divided into seven 3-minute slots, can significantly curb the habit of repetitive negative thinking. Join Christine as she provides insights into turning negative energy into constructive action, ensuring we make the most of our days.

00:00 Introduction and Welcome

00:51 Christine's Driving Anecdote

01:57 The 21/7 Rule Explained

04:02 Applying the 21/7 Rule in Daily Life

07:22 The Importance of Emotional Regulation

11:04 Reflection vs. Rumination

16:09 Tracking and Celebrating Progress

20:06 Final Thoughts and Encouragement