Handling your emotions in times of great distress can be one of the most difficult obstacles one could face in life. When facing your emotions you must be able to recognize what will help you recover and what will cause you to go into a downward spiral. Emotions are complex and effect us all differently, these ideas are from my own rockbottom experience.

Do‘s and don‘ts when handling your emotions  

This one is very important. From my own experience, using drugs to cope with your problems only masks your emotions for a very short period of time. You may feel good in the moment but as soon as you become sober all of those negative emotions will come flowing even harder than before.

Don‘t Use Drugs to Cope

whether its a therapist, friend, or family member, having someone to talk to and letting out your emotions in a healthy way is crucial to handling your intense emotions.

Find Someone to Talk to

writing 1-3 pages every morning allows you to reflect on your emotions and mental state at a later time. This allows you to recognize what causes your intense emotions and enables you to release some of those negative thoughts.

Write Morning Pages

Complaining about your current situation or emotions only makes the negativity stronger. It keeps you from living in the now.

Don‘t Complain

﻿DistractDistracting yourself in a positive way allows your brain to use more power focusing on the distraction rather than focusing on your emotions. Putting your energy into more positive activities will yield more positive results than focusing on the negative. Don't SuppressSuppressing your emotions only makes them stronger and more intense. You're essentially a tea kettle ready to explode at any moment. Its not healthy for you or others around you. Instead, try distracting yourself by being around friends, family, or doing something you enjoy.

Don‘t Suppress, Distract 

Remembering your morales and core values allows you to remember who you are. Who we're you before your intense emotions? This will force you to reboot and come out a better version of yourself.

Remember your Core Values

We all have our own ways of handling stressful situations without letting emotions get the best of us, but some ways of coping work better than others. Short-term fixes that help us avoid or numb our emotions may temporarily alleviate sadness and anger, but can also end up causing anxiety, depression, chronic anger, and even physical health problems. If you struggle with overwhelming emotions and feel trapped by unhealthy patterns, this workbook is your ticket out. Mind and Emotions is a revolutionary universal treatment program for all emotional disorders that helps you discover which of the seven problematic coping styles is keeping you trapped in a cycle of emotional pain. Instead of working on difficulties like anxiety, anger, shame, and depression one by one, you’ll treat the root of all your emotional suffering at once. Drawing on evidence-based skills from cognitive behavioral therapy, acceptance and commitment therapy, and dialectical behavior therapy, this workbook offers all the techniques you need to manage unwelcome feelings in effective and productive ways. Learn and practice the most effective coping skills: Clarifying and acting on your core values Mindfulness and acceptance Detaching from negative thoughts Self-soothing and relaxation exercises Assertiveness and interpersonal skills Gradually facing your strong emotions This book has been awarded The Association for Behavioral and Cognitive Therapies Self-Help Seal of Merit — an award bestowed on outstanding self-help books that are consistent with cognitive behavioral therapy (CBT) principles and that incorporate scientifically tested strategies for overcoming mental health difficulties. Find more help online at elearning.newharbinger.com. New Harbinger Online Learning offers web-based treatment based on the book Mind and Emotions. Other New Harbinger Online Learning modules offer treatment for stress, anxiety, depression, borderline personality disorder, and anger.

personaldevelopment

Personal Development

books

Books

Mind and Emotions

Your credit score is calculated using a mix of data, including your payment history, how much credit you have and length of credit history.Here's the golden rule: Only charge what you can afford to pay every month in full.Keeping your balances low will help boost your credit score. Aim to keep your debt utilization — which is amount of available credit you actually use — as low as possible.There's no need to have a wallet full of credit cards, but having one or two that you use responsibly will help your score.

Key Points For Building Credit

You can check your credit report for free once a year from each of the three main credit reporting agencies, TransUnion, Equifax and Experian. But your score won't be included on these free reports — you'll usually have to pay to see it.If you do purchase your score, it usually comes with a list of risk factors, explained Rod Griffin, director of public education for Experian. This will give you a good starting point on what areas you need to improve."There are as many as 300 different risk factors in a credit score," he said.

1. Know your credit risks

Your payment history is the biggest factor in determining your credit score. Lenders don't want to give money to someone who has a history of missed payments.Paying a bill more than 30 days late can drag down your score. "One single missed payment can drop your score anywhere from 100 to 300 points," said McClary.If you went through a period of time where money was tight and you were late with some payments, it's time to right the ship. Curb your spending and start a track record of paying your bills on time.Here's the golden rule: Only charge what you can afford to pay every month in full.

2. Pay your bills on time, all the time

Keeping your balances low will help boost your credit score. Aim to keep your debt utilization — which is amount of available credit you actually use — as low as possible."You never want the balance to be more than 30% of the credit limit — that is, any one card or in total," said Griffin.If you are carrying a balance on any of your credit cards, create a plan to get them paid off as soon as possible.

3. Manage the debt you have

There's no need to have a wallet full of credit cards, but having one or two that you use responsibly will help your score."You should apply for credit when you need it and know how you are going to repay it," said Griffin.But if you don't have a credit card, he recommended opening an account and making a small purchase each month and paying it off. "Credit cards have a little more weight than installment loans because you decide how much to charge and pay," he explained.

4. Open a credit card if you don‘t have one

Good credit scores don't just happen overnight.For instance, the positive effects of opening and making on-time payments on a credit card could take a few months to show in on your score, according to Griffin.Correction: An earlier version of this story stated that paying a bill a few days late could hurt your credit score. A payment would usually need to be more than 30 days late before being reported to the credit bureaus.

Mind and Emotions

5 easy steps to improve your credit score

Gian Carlo