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Three Tips for Controlling Your Emotions

Three Tips for Controlling Your Emotions

    How can you get better at controlling your feelings?

    The language of this question reveals a biased belief that there are bad emotions requiring control – which means exerting power to subdue. Here’s a simply radical shift in perspective: How can I get better at harnessing my feelings? Let’s call it Navigating Emotions.

    In this 5 minute video, Dr. Barbara Fatum offers practical tips for all of us do a better job with our feelings, including ideas on how to teach this invaluable skill to children — here’s the video.

    Easy Tips for Controlling Emotions

    1. Change your perspective

    Emotions, even challenging ones like anger, fear and jealousy, are there for a reason! They’re messages from you to you — there’s wisdom. Instead of “controlling” the emotions, control your behavior. (Hitting, shouting, hurting, running are all behaviors).

    What if we could interact with other people with that same calm, powerful, effortless ease? One major reason we don’t is that we get caught up in small tensions and conflicts. These “bumps” usually escalate into two sides both needing to be right because we’re so good at sensing danger.

    At the very core of our being is a set of reactions that help us survive. Thousands of years of practice have refined our ability to protect ourselves from threat and danger. We don’t have turtle-like shells or tiger-like fangs — we have super-sensitive brains.

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    When our brains perceive a threat, they react to protect us; it’s a survival response built into the limbic brain (or “emotional brain”). Depending on biology and experience, that protection comes from fighting, fleeing, or freezing. Some people also add another “f” — “flocking” or herding together. It is almost impossible to avoid that impulse; we are literally hard-wired to react that way to defend against threat.

    So, if I threaten you, I can almost guarantee that you will react by fighting, fleeing, or freezing. You will “be defensive” by attacking back, retreating, evading, or ganging up with others. Of course, depending on your reaction, you can almost guarantee that I will respond with one of those as well.

    The “threat response” is part of what Dr. Daniel Goleman called “hijacking the amygdala” and is well defined in Dr. Joseph LeDoux’s research. The amgydala is one of the primary emotional centers in the brain; one core function is reacting to perceived danger. As Dr. Peter Salovey says, this reaction is actually an example of the intelligence of our emotions — a kind of “emotional logic” is followed and decisions are made with little or no cognitive thought; the problem is that few of us have developed this aspect of our intelligence.

    So what constitutes “threat” from the amygdala’s point of view? Almost any interaction where someone is trying to take power over someone else will trigger the “survival response.” People try to take power by putting others down, shaming, blaming, embarrassing, judging, discrediting, and dividing.

    You can see this dynamic at play on a daily basis in most businesses, schools, and families. I want to be right so I walk in blaming and judging, putting down other people; if I “make them less” it seems to strengthen my position. The other person reacts in survival mode, and the situation escalates. It happens almost every time. Yet, time after time, I see myself and others surprised and disappointed when people are defensive!

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     2. Create emotions strategies.

    Consider: What do you want to happen next? Based on these factors: What feelings will help make that happen? Do you have any of those feelings? Chances are, in any situation you have multiple feelings — call on the ones that will help you move forward.

    3. Charge your compassion batteries.

    It’s tough to make emotionally wise choices when you’re feelings of compassion are hiding. Interestingly, actively practicing to care about others increases your compassion — which increases your own inner peace.

    One of the basic facts about emotion: Feelings motivate.

    Fear motivates protection.

    Anger motivates attack.

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    Joy motivates connection.

    Disgust motivates rejection.

    Trust motivates stepping forward.

    Sorrow motivates withdrawing.

    Surprise motivates stopping to assess.

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    Anticipation motivates looking forward.

    There are myriad combinations of these expressed in thousands of words for feelings.

    Featured photo credit: Hands Over Heart/Dollarphoto via media.lifehack.org

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    Last Updated on November 5, 2019

    12 Powerful Habits of a Lifelong Learner

    12 Powerful Habits of a Lifelong Learner

    Formal education is something everyone has to go through to a certain degree, and the knowledge it offers isn’t always that practical in real life. Life long learning is how you improve as a person, bit by bit and day by day.

    Life long learners recognize the importance and joy of growth so they never settle for what they currently know and always seek for improvement.

    Here are 12 habits of people who value lifelong learning have in common – see how many of them you recognize in yourself.

    1. They Read on a Daily Basis

    Whatever problem or dilemma you currently face, there’s definitely at least one decent book that discusses it and presents a variety of solutions.

    Reading is a great way to open up new horizons, train your brain and revolutionize your life. I can’t even count how many times books completely transformed the way I view the world, and it’s always a change for the better. Through reading, you can connect with successful people and learn from the lessons they share.

    Life long learners love to get lost in books and do it regularly. Bill Gates knows that reading matters a lot; on his personal blog, he reviews plenty of game-changing books.

    Due to technology, you can access a bookshelf of the wealthiest entrepreneur on this planet.

    2. They Attend Various Courses

    Whether it’s online or offline, there are countless courses you can participate in without spending a dime on it. These are great opportunities to connect with clever and like-minded people and learn from them.

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    Because of the advanced technology, you can now gain knowledge from online programs, starting from coding through self-improvement to programs from top universities.

    There are literally endless ways to thrive. What life long learners have in common is squeezing as much as possible out of these opportunities.

    3. They Actively Seek Opportunities to Grow

    Instead of spending your free time laying on the couch and watching TV, you prefer doing something creative and practical. You know every wasted minute is gone forever.

    That’s why you’d rather practice your language skills with a native-speaker you’ve met, engage in local meet up or attend a class that teaches something you always wanted to learn.

    Life long learners stay up-to-date with growth opportunities in their areas and participate in them frequently.

    4. They Take Care of Their Bodies

    “Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.” — John F. Kennedy

    A clever mind combined with a body in a great condition is the best asset you can have. Our bodies were designed to run, walk, jump, swim, lift and much more. Leading a sedentary lifestyle harms both your physical and mental sphere.

    Life long learners know the body is your temple. In order to make it flourish for as long as possible, they train regularly, move a lot and eat healthy.

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    5. They Have Diverse Passions

    Among Steve Jobs’ wise quotes, there’s one I like especially. It’s about connecting the dots:

    “You can’t connect the dots looking forward; you can only connect them looking backward. So you have to trust that the dots will somehow connect in your future.” — Steve Jobs

    Each dot is some event or skill in your life, and it’s only when you go through these elements that you know how to combine them into something great.

    Having a variety of passions indicates that you love to progress. By practicing different skills, you give yourself an advantage over the rest of the people. During hard times, you are more likely to to act intelligently and solve your problems with less effort.

    6. They Love Making Progress

    If behind the efforts, there is passion and a deep desire to grow, your chances of success are way higher, compared to when you are forced to learn.

    Life long learners love to experience the constant growth and improvement. The breakthrough moments help them to notice the impressive change that took place because of the learning process. Any milestone serves as a driving force for further headway.

    7. They Challenge Themselves with Specific Goals

    In order to keep growing, you clearly define your goals. Smart goal setting is one of the tools to ensure constant growth.

    Since you love challenges, a difficult goal doesn’t scare you. Quite the opposite, it keeps you motivated and engaged.

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    Research showed that precise and ambitious goals increase the performance of an individual. As we already agreed, life long learners are people who care about their performance, hence they never stop improving.

    8. They Embrace Change

    A complete change can lead to incredible results. This is especially visible on the example of successful companies.

    Oftentimes, it’s that transformation which created space for their so-called overnight success. Twitter was originally created as an internal service to serve Odeo employees. Currently, it has over 300 million monthly active users and is considered the second biggest social network.

    As a life long learner, you know a change can lead to extraordinary results so you welcome it and stay open minded about making a shift.

    9. They Believe It’s Never Too Late to Start Something

    Some people tend to think after a certain age, they are no longer allowed to start something and become successful. The truth is, it’s just a lame excuse not to leave the comfort zone.

    Opposite to common misconceptions, there’s no wrong age to begin something. Henry Ford was 45 when he invented the Ford Model T car, which is considered as the first affordable automobile.

    Sure, for some domains like becoming a professional athlete, starting early is required. However, to learn and improve for its own sake, you are never too old.

    10. Their Attitude to Getting Better Is Contagious

    “We now accept the fact that learning is a life long process of keeping abreast of change. And the most pressing task is to teach people how to learn.” — Peter Drucker

    There’s nothing better than to see your surroundings getting involved in what you actively participate in. Oftentimes, the best way to achieve that is to inspire them and be the example. As Gandhi would say, you need to be the change you want to see in the world.

    As a life long learner, you are extremely passionate about the constant growth and people around you can sense that positive attitude. As a result, they start acting similarly.

    11. They Leave Their Comfort Zone

    Is it really better to step out of your comfort zone? The answer is always yes.

    You always embrace discomfort as you know the path to success leads through hardship and countless obstacles. Instead of being afraid of facing them, you challenge yourself to overcome more and more difficult handicaps.

    Every time you get out of your comfort zone, regardless whether you win or fail, you learn something new. That’s the part you love the most!

    12. They Never Settle Down

    “Knowledge is exploding, so you need to commit yourself to a plan for life long learning.” — Don Tapscott

    A sense of being clever enough is something you don’t experience. Without a doubt, you appreciate what you already know, but that’s never a reason to stop. You just know once you stop learning, you lose the amazing privilege humans have, namely an ability to a never-ending intellectual development.

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    Featured photo credit: Christin Hume via unsplash.com

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