ETEB
On this page
ETEB stands for Event, Thought, Emotion, Behavior. A detailed guide to using it is inside the section.
How to open it
The Notes section has a toggle that opens ETEB.
How it works
In short, ETEB helps you break a specific situation down step by step: what happened, what thought came up, what emotion it triggered and how that affected your behavior.
In the moment, the tool shifts your attention from the situation itself to your inner state: noticing exactly what you thought, what emotion you felt and how it is shaping your reaction. That lowers the emotional intensity, helps you calm down when you are wound up, and gives you a clearer picture of what is going on with you.
What it is useful for
Many therapists and psychologists use ETEB for self-analysis, uncovering hidden beliefs and managing emotions. Poker psychologists also recommend using the method during play: over time you understand your emotions and their causes better, and your focus shifts from the emotional state to analysis — which brings the intensity down quickly.
ETEB is useful for analyzing tilt, decision-making mistakes, emotional reactions and recurring in-game patterns. It helps you understand your reactions better and gradually change your behavior in similar situations.