Table 2:

Effortful Self-regulatory Strategies

Activity	Description	Example Key Mechanisms
Mood surf	Learning and practicing how to manage stressful thoughts and emotions (e.g., urges) by “riding the waves” as they fluctuate in intensity.	Acceptance: The non-judgmental embracing of cognitions, emotions, and sensations as they occur without efforts to control them [38, 39].
Meditate	Learning and practicing how to cultivate mindfulness by directing attention to experiences that are occurring in the moment without judgment.	Decentering (mindful awareness): the capacity to observe thoughts, feelings, and memories with healthy psychological distance, greater self-awareness and perspective-taking [40, 41]
Imagine	Learning and practicing how to create distance between themselves and an unwanted thought or feeling.	Cognitive defusion: The separation of thoughts from the self and from what they refer to, without a direct attempt to modify their content [38, 39].
Notice	Learning and practicing how to become more aware of and accept uncomfortable thoughts, feelings, and physical sensations.	Attention and awareness: Increasing focused attention and conscious awareness to current thoughts, feelings, and sensations and allowing them to enter the mind with acceptance [39, 42].
Joy	Learning and practicing relaxation via deep breathing and directing attention to content (photos) that brings joy and gratitude.	Savoring: The capacity to attend to and appreciate positive experiences and thoughts in order to savor or prolong enjoyment (i.e., to up-regulate positive emotions)[43, 44].

Note: The mechanisms listed above are example key mechanisms targeted by each activity. However, there may be substantial overlap among these (e.g., acceptance may be a mechanism targeted by Mood surf, Meditate and Notice).