Emotional
Management
Strategies
BREATHE
Nothing manages emotions better than a deep, smooth, and controlled breath - in through your nose and out through your mouth. This simple, natural, human action gives you the oxygen you need to think your way through the emotion.
VALUE IDENTIFICATION
QUESTIONS?
If an emotion is a met/unmet value, this means we need to know what it is we value. Few people take the time to do this. Contact Breaking The Chain Consulting for a simple activity that will help you identify your top values. Once you know which value has been triggered, now you can do something about it.
Simply asking the following questions are enough to create a pause that manage emotions: Why is this bothering me? Which value is not being met? What can I do to make sure this value is met? Who can help me with this?
Emotions are powerful. Emotions can overwhelm us. Emotions are also neutral - meaning they are neither good nor bad . It is what we CHOOSE to do with our emotions that determines their worth. An emotion is merely a sign post letting you know something you value has either been met or unmet. For instance, if something angers, frustrates, irritates, or saddens you, this is evidence that something you value has not been met.
The following are some effective strategies to help you manage your emotions so you can then think of healthy and productive ways to make sure your values are met. No other animal on God's green earth can do this. Since we possess this capacity, we have a responsibility to use this capacity to maximize our relationships.
ATTACHMENT 2
THE ENEMY OF EVERY TEAM
MOVEMENT
The act of simply moving your body can distract your mind so it no longer fixates onnegative thoughts and self-destructive emotions. Often times it's best to physicallyremove yourself from the situation - take a walk, go to another room, crank out a fewcalisthenics. If removing yourself is not possible, even readjusting how you arestanding or sitting can be enough to distract your mind away from impulsively acting onan emotion. Finally, even pinching yourself can snap you out of your emotionaldownspin.
Emotional
Management
Strategies
SMILE
A 2020 study discovered the act of smiling triggers brain chemicals related to positivity,even when the smile isn't genuine (Marmolejo-ramos, et al., 2020). Just mimicking a smile,like holding a pencil in your mouth, is enough to change the chemical makeup of yourbody so you can actually experience a more positive state of being. The more positivestate you are in, the better decisions you will make.
Marmolejo-ramos F, Murata A, Sasaki K, et al. Your face and moves seem happier when I smile. Exp Psychol. 2020;67(1):14-22.doi:10.1027/1618-3169/a000470
Evidence of Egocentric Thinking
Adapted from: Paul, R. & Elder, L. (2014). Critical thinking: Concepts & tools.CA: Foundation for Critical Thinking Press.