Regulating emotions
Pausing
To remain cool when we stop working and spend time with people, we live with, we need a reminder to regulate our emotions. It could, for example, be the door handle that you use to open the door.
https://www.goodreads.com/review/show/3777340683 Page 180.
When things get heated for you, take a break, for example going to the bathroom or getting a cup of coffee. Standing up and walking around helps to activate the thinking part of your brain.
https://hbr.org/2017/12/how-to-control-your-emotions-during-a-difficult-conversation
Pausing helps us create a space before we respond. refrain from making a decision based on a temporary emotion.
https://www.goodreads.com/review/show/3777340683 Page 158.
Breathing
Breathing helps us slow down the heart rate, calm the mind and be fully present. Breathing through the nose is slower than breathing through the mouth and thereby slows breathing down. https://www.goodreads.com/review/show/3777340683 Pages 147-147.
When you start noticing yourself getting tense, breathe. Breathing will take your attention off the physical signs of panic and keep you centered.
https://hbr.org/2017/12/how-to-control-your-emotions-during-a-difficult-conversation
Avoiding
Avoiding one or more people can help you avoid feeling different emotions.
https://www.goodreads.com/review/show/3777340683 Page 149.
To feel good, when you are with other people, focus on a
person who is nodding and smiling at you.
https://hbr.org/2014/05/make-your-emotions-work-for-you-in-negotiations/
Thinking
Think about what your best self would do right now.
https://www.goodreads.com/review/show/3777340683 Pages 158 and 178.
To regulate emotions, you feel, shift your attention to
something else. The problem: Shifting attention / seeking distractions is a form of denial and a way of procrastinating. The problem may grow bigger.
https://www.goodreads.com/review/show/3777340683 Page 150.
Ask yourself how you want to feel and what you can do to feel those emotions as often as possible.
https://www.goodreads.com/review/show/3777340683 Page 181.
To regulate emotions, you feel, try to think differently about whatever you think about. Example: When you feel sadness, try to think also about positive consequences of sadness instead of only about negative consequences.
https://www.goodreads.com/review/show/3777340683 Page 157.
Doing something you enjoy is an effective strategy for regulating negative emotions.
https://www.goodreads.com/review/show/3777340683 Page 150.
Try to separate how you feel from what is happening.
https://www.psychologytoday.com/us/blog/understand-other-people/201705/dealing-disappointment-in-life
Eating healthily
To regulate emotions, eat healthily.
https://www.goodreads.com/review/show/3777340683 Page 160.
Exercising
To regulate emotions, you feel, exercise.
https://www.goodreads.com/review/show/3777340683 Page 161.
Sleeping
To regulate emotions, you feel, get some sleep.
https://www.goodreads.com/review/show/3777340683 Page 161.