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Adopting "expansion" (acceptance of feelings) as well as self-compassion will free you from the struggle with unwanted feelings. Self-compassion is useful to integrate acceptance. It reduces the need to seek external compassion from others once you learn how to offer it to yourself. Expansion is a useful tool to manage and accept difficult emotions that appear to have control over your behavior. When you find yourself struggling with unhelpful emotions, give this exercise a go.