It’s unrealistic to expect yourself to transform right away from a raging river to a placid lake.
Experiment with what works for you and for the situation you're in. The more practice you get thinking about your emotions as a process, the more aware you’ll become about the patterns you tend to fall into and the possibilities you have to try something new.
Trust the process, taking it one step at a time, and you can change.
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Research suggests that emotions are actually a process that typically unfolds in four steps and emotion scientists suggest that we “Trust the Process”.
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