Learn more about personaldevelopment with this collection
Ways to improve productivity
Strategies for reducing stress
Tips for managing email overload
Address the root cause of your emotions
- Try to have difficult discussions when you are not very emotional. Sometimes you need to walk away to regain control (tell the other person you need a moment), then return to the discussion.
- Write down your agenda for the discussion.
- Hold the discussion somewhere neutral if possible.
- Have an idea of what you want as a solution. Be flexible - and then listen.
- If you can, try to avoid blame language, "You were mean..." Instead, focus on what you can control. "When you said X, I felt..."
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Managing emotions
Emotions such as pain and sadness may be difficult to contain, but nothing to be ashamed of. However, sometimes one may prefer to hide one's feelings if it can cause one further vulnerability.
Burying negative emotions can lead to several mental health issues. Avoiding the person, people, ...
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Recognise and label the emotion
When you recognise an emotion, label it and accept that it is OK to feel it. You may want to write down how you feel and why you feel this way.
This type of expression can have a therapeutic effect, and serves as a reminder of the trigger situation when yo...
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Emotions can act in our favour
- Generally, emotions keep us safe. Feeling fear will help us survive a threatening environment, and feeling love helps us form companionship.
- Emotions can also be manipulated. It includes the act of "posturing" - making one's body look larger than i...
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Suppressing emotions as a coping strategy
The following behaviours may indicate that you or your loved ones are suppressing an emotion.
- Not wanting to talk about something. Sometimes physically leaving the room when the subject or person is mentioned.
- Getting angry suddenly and out of propor...
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A quick mindfulness exercise to start accepting your emotions
- Visualise a time you felt excitement.
- Think of a time you felt anger.
- Picture a time you felt love.
- Think of a time you felt sadness.
- Visualise a time you felt proud.
- Think of a time you felt fear...
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Restore a sense of emotional balance
Quick ways to manage emotional stress is by watching a funny video, listening to music, crying, singing, or changing your environment. Sometimes it can be helpful to channel the stress response into physical exercise, or to change the temperature immediately, such as splashing co...
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Understand the Situation
Rather than looking at it from a place of confusion and fear, try determining what you can learn about the situation at hand. This will help you slowly regain control of the situation, which will give you the confidence you need to face it.
Know your limits
Consider where you will draw the line. For example, can you only manage to talk on the phone with your parents once a month? Every day?
If a conversation is not fruitful, know when you need to break or walk away to prevent you from getting angry and intensifying the discus...
Cortisol is the root of anxiety
We prefer to hold on to old experiences. It helps us make sense of the world: It protects us from touching a fire or eating poison berries. But when the expectations cause anxiety, we can adjust them.
If you get what you expect, your brain releases a bit of dopamine and moves on. I...
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