The first step to improving how you feel (and perform)
Appreciating your level of emotional momentum is the first step to improving how you feel (and perform).
In emotional terms, momentum can take you in either a positive or negative direction. The more you think about, focus on, talk about, or feel something, the more momentum you give that emotion.
If you stray into negative territory, the key to faster recovery (and to not making things worse) starts with an appreciation of what level of negative emotional momentum you are in.
Levels of Emotional Momentum:
Low: You are experiencing uncertainty and mild concern, and feel a little tense, annoyed, irritable, and uneasy. But you still feel in control and motivated to seek a solution.
Medium: Your anxiety levels rise to apprehensive, agitated, and troubled, and you start to suffer physical symptoms, such as an increased heart rate, tummy pains, etc. Your focus becomes almost exclusively on the cause.
High: Your emotions intensify. Anger, fear, and panic start to take control, your ability to focus is impaired and your behaviour becomes more erratic.
Once you know where you are, modify by using the following intervention techniques for your level.
Low: Simply refocus your attention/thoughts elsewhere. Think of something that makes you feel good, not bad (and ideally remove the trigger too, if you can).
Medium: Do something physically different from what you were doing before to snap yourself out of it. For example, go for a walk, listen to an inspirational podcast, etc. At this point, simply trying to refocus your thoughts isn’t going to cut it.
High: Once here, the truth is you can’t go from feeling terrible to feeling happy straight away; it’s impossible. You have two choices at this point, either slow it down by considering a new perspective (even if you don’t believe it) or ride it out and appreciate its damage control time i.e. not doing or saying anything to yourself or someone else that will make the situation worse! But, with the knowledge that this high-intensity feeling will pass and dissipate on its own.
Still not sure about where to start. Check out modify (the workbook), it’s a prequel to self-development that will empower all your next choices.