Master Your Emotions

Your thoughts influence your emotions; interrogate the evidence for your thoughts.

Example: If you think you'll never succeed, challenge this by listing your past achievements.

S: Stop what you're doing.

T: Take a few deep breaths.

O: Observe your thoughts and feelings.

P: Proceed with an action that helps.

Example: In an argument, instead of reacting immediately, stop, breathe, and assess before responding calmly.

Changing the way you look at a situation can alter how you feel about it.

Example: Seeing a job loss not as a failure but as an opportunity to find a better fit can shift you from despair to optimism.

Regularly reflecting on what you are thankful for can enhance your overall emotional well-being.

Example: Keeping a gratitude journal where you write three things you're thankful for each day.

If possible go to your nearest hospital or crematory once in a month. This is a personal suggestion, not in the book.

Resilience is the ability to bounce back from negative emotional experiences.

Example: After a setback, focusing on what can be learned rather than dwelling on the failure.

Some stress is beneficial and can drive you to achieve your goals (known as eustress).

Example: The stress of a deadline can motivate you to complete your work efficiently.

Surround yourself with positive influences that support emotional growth.

Example: Engage with friends who encourage and uplift you, rather than those who drag you down.

I personally believe this cause good companionship can change your life. Make few good best friends.

Here I want to dedicate a line to my best friend,

"जिंदगी मैं कुछ कमा रखा है,

एक कोहिनूर को अपना दोस्त बनारखा है".....

Exercise can help manage emotions by releasing endorphins and reducing stress hormones.

Example: Going for a brisk walk or run when feeling anxious to calm your nervous system.

Practicing mindfulness helps you stay present and reduces rumination and worry.

Example: Practicing daily meditation to root yourself in the now. Basic Pranayama for 15 minutes daily is enough.