Here’s 6 simple steps to help you develop emotional resilience:
Step #1
Take a pause and acknowledge your emotion.
Step #2
Give your “visitor” some space.
Remember that it won’t stay forever because any emotion is temporary.
Step #3
Listen to your body and how it responds to the emotion: perhaps your muscles are tense, your heart is beating faster or you have an upset stomach.
Try to reduce the presence of the emotion in your body: for example, consciously relax the tense area, direct an exhale to the spot where you feel discomfort.
Step #4
Name the emotion. Everything we give a name to becomes more understandable and manageable.
Step #5
Determine the cause of the emotion
You may think that unpleasant emotions appear out of nowhere, but in fact, each of them is an important message.
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You are not sure where to begin?
Emotions often signal unsatisfied needs. Try to figure out what exactly your visitor is trying to tell you.
Step #6
Choose a way to interact with the emotion
Here are some suggestions:
– Intuitive drawing. Take a piece of paper and a pencil, and just run it over the sheet. Just see what you’ll get. This technique is great to reduce tension.
– Breathing. When you determine exactly where the unpleasant emotion is stuck in the body, focus on this area and start breathing evenly, deeply and calmly; imagine air pass through this area of your body. With each exhale, the negative feeling becomes less intense, and you feel better and calmer.
– Shaking. Shake your whole body for a few minutes, from head to toes. Throw this unpleasant emotion off your body.
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