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Time your emotions
Emotions don’t actually last very long. It’s in the nature of emotions to be intense but fleeting:
- If you feel upset emotionally, notice what the dominant emotion you’re feeling is.
- Rate the intensity of that emotion on a scale from 1 to 10.
- Set a timer on your phone for 3 minutes.
- Now go about whatever it is you were doing, trying your best not to think about that emotion.
- When the timer goes off, re-rate your emotion on a scale from 1 to 10.
- Repeat 2 more times.
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Validate your emotions
- Label the emotion. When you notice yourself feeling badly emotionally, simply describe what the emotion is that you’re feeling (sad, anxious, frustrated, etc.).
- Acknowledge the discomfort. Acknowledge that it’s okay to feel that way even emotionally if it feels uncomfor...
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Feel your emotions physically
Practice distinguishing how you feel physically from how you feel emotionally. Because many negative emotional states develop out of a misinterpretation of a physical feeling.
It’s dangerous to assume that physical feelings and emotional feelings are always related. Sometimes a headache ...
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Emotional clarity
It means that we have a good understanding of how we feel emotionally.
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Label your emotions
Use plain language. The more fluent you are with real emotional language, the more clearly you will be able to think about how you’re feeling.
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Clarify your emotions
Get used to the idea of emotional complexity. When we feel upset, we're not feeling one single emotion. We are usually experiencing a blend of many emotions.
Training ourselves to look for and see this emotional complexity is key to better understanding ourselves when we’re upset and...
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Learn your Emotional Kryptonite
We all tend to have a particular emotion that they’re especially afraid of and try to avoid.
Identifying your own personal emotional kryptonite is important because many of our bad decisions and ill-advised behaviors are actually the results of trying to avoid particularly uncomfortable ...
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Practice Observing How You Feel
Often we lead hectic, busy lifestyles and it’s all too easy for us to lose touch with our emotions. To reconnect, try setting a timer for various points during the day. When the timer goes off, take a few deep breaths and notice how you’re feeling emotionally. Pay attention to where that emotion ...
Rate your expertise for each of the skills
Rate, How advanced is your skills on a scale of 1 to 10 in each of these disciplines.
Chat with your emotions
Our emotions are often more intense during the holiday season. Marketers are experts at using those feelings to make you buy things.
- Make a rule for yourself: If an ad on the internet suggests a product to you, don't buy it.
- Treat your emotions as if...
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