Tips for Improving Emotional Control and Well-Being

STOP LOSING YOUR SH*T & LEARN TO MASTER YOUR EMOTIONS.   Recently, I watched a president of a company lose his temper.   He screamed, swore, stomped around, threw things, & slammed the door. He was completely out of control. And his behavior was absolutely unacceptable.   As educated, capable leaders, we must hold ourselves to a higher standard.   You must master your emotions, because over reacting can cost you everything.    ❌ People go to prison for one reaction.   ❌ People lose their jobs for one reaction.   ❌ People lose their relationships for one reaction.   The good news is that it doesn’t have to be that way.   You can learn to master your emotions & respond instead of react:   1. Increase Your Self-Awareness: Develop a deep understanding of your emotions. Regularly check in with yourself to identify how you're feeling and why.   2. Develop Emotional Intelligence: Study emotions in depth & understand how your emotions impact others.   3. Practice Mindfulness and Meditation: Use these techniques to observe your emotions without judgment, self soothe & avoid impulsive reactions.   4. Recognize Triggers: Identify your emotional triggers, such as situations, people, or specific thoughts. Knowing your triggers can prevent reactivity.   5. Engage in Breathwork: Deep, slow breathing calms your nervous system. When overwhelmed, pause & focus on your breath, inhale deeply through your nose & exhale slowly out your mouth.   6. Explore Progressive Muscle Relaxation: This technique involves tensing & then relaxing each muscle group in your body to reduce physical tension that accompanies strong emotions.   7. Learn Cognitive Restructuring: Once you develop deeper levels of self awareness, you can challenge irrational or distorted thoughts that cause intense emotions.   8. Practice Emotional Labeling: Use precise words to pinpoint your feelings & manage them effectively. 9. Amplify Your Empathy: Develop empathy for yourself & others by seeing the situation from their perspective.   10. Utilize Healthy Outlets: Find healthy ways to release your intense emotions, such as breathwork or physical exercise.   11. Incorporate Stress Reduction Techniques: Daily stress reduction practices such as exercise, a healthy diet, adequate sleep, & time management are critical for emotional regulation.   12. Check for Side Effects: Certain medications & supplements, especially those related to hormones, can adversely impact your mood. Talk to your physician if you think this may be an issue for you.   13. Seek Professional Help: If emotional regulation remains a significant challenge, consult a therapist, counselor, or qualified coach to provide you with personalized guidance & support.   Learning emotional regulation is a valuable skill that can greatly improve your life, both personally and professionally.   To be your best & achieve your highest levels of success, YOU MUST MASTER YOUR EMOTIONS.   👉 Do you agree?

Don’t blow your cool… When you are working with customers you must be ready for the unexpected and for the occasional unhappy customers. So, it’s important to have a mindful way to remain calm when others may be out of control. 1. Get comfortable with pausing. Don’t imagine the worst when you encounter a little drama. When someone is acting irrationally, don’t join them by rushing to make a negative judgment call. Instead, pause and take a deep breath. A moment of calmness in a moment of tension can save you from a hundred moments of regret. 2. Think bigger. When we think bigger, we can see that small things matter very little in the grand scheme of things. It’s not worth our energy. 3. Respect people’s differences. Being kind to someone you dislike or disagree with doesn’t mean you’re fake. It means you’re mature enough to control your emotions and do the right thing. Just because someone does it differently doesn’t make it wrong. Period. 4. Put yourself in their shoes and give them grace. When you can put yourself in the other person’s shoes, you give them the space to regroup without putting any extra pressure on them. Hey, we all get upset and lose our temper sometimes. So, remind yourself that we are all more alike than we are different. When you catch yourself passing judgment, add “just like me sometimes” to the end of a sentence. 5. Don’t take things personally. If you take everything personally, you will be offended for the rest of your life. Even when it seems personal, rarely do people do things because of you, they do things because of them. The way people treat you is their problem, how you react is yours. 6. Create positive morning routines to start your day right. Don’t rush into your day by checking your phone or email. Create time and space for morning routines that get you moving in the right direction. 7. Cope using healthy choices and alternatives. When we face stressful situations, we often turn to unhealthy choices — drinking alcohol, eating sugary snacks, smoking, etc. It’s easy to respond to stress with unhealthy distractions. So, pay more attention to how you cope with stress, and replace bad coping habits with healthy coping habits. 8. Remind yourself of what’s right. At the end of the day, reflect on your small daily wins and all the little things that are going well. Count three things that happened during the day that you’re grateful for. And then pay it forward — do something for someone else that makes them grateful at the end of their day. 9. Establish and enforce healthy and reasonable boundaries. Practice becoming more aware of your feelings and needs. Note when you’re resentful of fulfilling someone else’s needs and gradually build healthy boundaries by saying no to requests that cause resentfulness in you. What else can you do to keep your cool when it seems everything is out of control? #personaldevelopment #motivation #customerrelations #leadership

𝟒 𝐒𝐭𝐞𝐩𝐬 𝐅𝐨𝐫 𝐃𝐞𝐯𝐞𝐥𝐨𝐩𝐢𝐧𝐠 𝐄𝐦𝐨𝐭𝐢𝐨𝐧𝐚𝐥 𝐂𝐨𝐦𝐩𝐞𝐭𝐞𝐧𝐜𝐞 - Effective Self-Leadership requires you to be aware when your emotions are negatively impacting how you perceive situations, make decisions, solve problems, and collaborate with others. The goal is to develop your ability to effectively manage your emotions so that they inform you but don’t define you.   1) Learn To Pause Pausing when you are feeling negative emotions allows you to regain your balance and perspective before choosing your best actions that align with your values and goals. Pausing allows you to catch up with your negative emotions before you react. 2) Breathe To Calm Emotions We have an intuitive understanding that our breath can calm our mind and emotions. Most of us have either told others or been told ourselves to "take a deep breath” when encountering difficult situations. Since our breathing happens automatically, many of us don’t give the breath as much attention as it deserves and have not learned to harness its full potential to calm our minds and emotions. 3) Name It To Tame It The simple act of naming your emotion helps your brain move it from the areas of your brain that are equipped to address physical threat to the more rational parts that serve you in problem solving, relationships, and creativity. As neuroscientists like to say, naming an emotion helps you tame it. The more specific we are in naming our emotions the more prepared we will be to take the right steps forward. If you are experiencing a strong emotion, take a moment to label it. But do not stop there: once you have identified it, try to come up with two more words that describe how you are feeling. This exercise helps you uncover the deeper emotion beyond the more obvious one. 4) What Can You Control? Stephen Covey’s Circle of Influence provides a practical framework for when we need to challenge feelings of helplessness by identifying attitudes and activities within our control or influence. The point is to create awareness by defining the worries to let go of because they are beyond our influence while at the same time identifying the areas where our efforts will have a real impact. The most successful among us – know that it is not the adversity itself but what we do with it that determines our fate.    Click the 🔔 on my profile to be notified when I post | Tony Gambill   #leadership #careers #management #humanresources

"The Courage to Be Disliked" introduces the principles of Adlerian psychology and the importance of taking responsibility for one's own life and happiness. 1. Choosing Personal Responsibility: The book emphasizes the significance of choosing personal responsibility and recognizing that one has the power to shape their own life and experiences, independent of past circumstances or external factors. 2. Overcoming the Need for Approval: The book encourages individuals to overcome the need for constant approval from others and to develop a strong sense of self-worth that is not dependent on external validation. 3. Embracing a Growth Mindset: The book advocates for the adoption of a growth mindset, where individuals view challenges and setbacks as opportunities for learning and personal development, rather than as obstacles that define their worth or capabilities. 4. Living in the Present Moment: the importance of living in the present moment and letting go of past traumas or future anxieties that may hinder one's ability to fully engage with life and experience genuine happiness. 5. Understanding the Influence of Social Relationships: explores the impact of social relationships on individual well-being and happiness, emphasizing the importance of fostering healthy, authentic connections while maintaining personal boundaries and self-respect. 6. Cultivating a Sense of Contribution and Significance: highlights the significance of cultivating a sense of contribution and significance in one's life, suggesting that meaningful work and altruistic actions can foster a sense of purpose and fulfillment. 7. Building Resilience and Emotional Well-being: provides insights into building resilience and emotional well-being by encouraging individuals to confront and process their emotions, rather than avoiding or suppressing them, as a means to achieve genuine self-acceptance and inner peace. 8. Challenging Limiting Beliefs and Assumptions: encourage individuals to challenge limiting beliefs and assumptions that may hinder personal growth and fulfillment, promoting a mindset of curiosity and openness to new perspectives and possibilities. 9. Fostering Authenticity and Self-Expression: advocates for fostering authenticity and self-expression, allowing individuals to embrace their true selves and communicate honestly and openly with others without fear of judgment or rejection. 10. Finding Joy in the Journey: The book suggests that finding joy and meaning in the journey of self-discovery and personal growth is more important than achieving specific external goals, encouraging individuals to embrace the process of continual learning and self-improvement. These lessons offer valuable insights into the principles of self-acceptance, personal responsibility, and emotional well-being, providing practical guidance for individuals seeking to cultivate a more fulfilling and authentic life. from The Book Palace

Don't let workplace annoyances rock your boat. How? By mastering emotional resilience. I used to begin each workday like a calm pond, only to be disrupted by coworker drama - for example, an unwanted escalation pointing fingers at my team when a simple call would have cleared up the misunderstanding. These irritants felt like a metaphorical boulder upsetting my inner calm. The water churns, emotions rise, and finding the right response was a struggle. We all face situations that test our emotional resilience – a passive-aggressive email, an outburst in a meeting, a looming deadline. But here's the good news: You have the power to choose your response. As Viktor Frankl famously said, "Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom." Developing emotional resilience isn't about suppressing your emotions or pretending everything is fine. It's about recognizing the space between the trigger and your reaction and using it to choose a mindful response. Here are three tips: 1. Take a Deep Breath: When you feel your emotions rising, take a few slow, deep breaths. This simple act can activate your body's relaxation response and help you regain composure. 2. Reframe the Situation: Instead of letting negativity take over, try to reframe the situation in a more positive light. Perhaps a difficult colleague's behavior is due to their own stress, not a personal attack. 3. Develop Pre-Planned Responses: For particularly tricky situations, consider having a few go-to phrases on hand. For example, if someone is being disruptive, I'll say, "Let's take a moment to refocus and get back on track with the agenda." By practicing to take a breath, reframing challenges, and choosing my responses, I've been strengthening my emotional resilience. What is your best tip for staying cool under pressure at work? 

How much control do others have over your thoughts and emotions? It's common for those close to us to influence how we feel. However, it's crucial to not only show outward composure but also to address our inner emotions proactively. Here are some key steps to effectively manage your emotions and avoid being derailed from your relational goals: - Actively listen, even when opinions differ. - Take a break if overwhelmed, allowing time to gather your thoughts. - Own your feelings and actions, reflecting on your role in the situation. - If someone's behavior consistently harms your well-being, consider ending the relationship for your mental health. - Ask relevant questions to foster open communication. - Practice empathy to understand others' perspectives. By taking control of your emotions and responses, you can navigate challenging relationships with resilience and maintain your focus on personal growth. #EmotionalIntelligence #Relationships #SelfReflection

How to Not Take Things Personally: We often take things personally, feeling hurt, neglected, or offended. This is fueled by our ego which craves recognition and wants to be right. It triggers a negative cycle where harmless comments morph into personal attacks. Leaving us feeling hurt and defensive. The Solution: 1. It's Not About Me: Shift focus from "me" to "we" and consider the other person's perspective. Ask yourself why they might be acting the way they are. By asking ourselves "why" instead of automatically assuming personal offense, We open up the possibility of understanding. Perhaps the coach yelling on the sidelines is simply passionate about the game, not personally targeting our refereeing skills Remember: their actions are not necessarily a reflection of you. Seeing their positive intention fosters understanding instead of irritation. 2. It is About Me: When the first strategy fails, it's time to look inward. Ask yourself why this situation triggers you. Does it touch a raw nerve? Reflect on your insecurities or areas you haven't come to terms with. Give yourself empathy and acknowledge your feelings. Speak up and communicate your needs clearly and respectfully. Remember: We can only take things personally if they touch something within us. Taking things personally is often rooted in childhood experiences. By practicing these strategies, we can create better relationships and a more harmonious world. Call to Action: Implement these strategies in your daily life and see how your relationships and emotional well-being improve.

Do you feel overwhelmed with emotions at times? Anger, frustration, despair, rage, or irritability - it can be anything. 😔💔   When I look back and think about it, Sanjay, who left India almost three decades ago and moved to the USA, used to be a different person. I know that I was focused, ambitious, and determined. But at the same time, I was not always in control of my emotions. Back then, if someone had told me this, I would have mocked that person right there. And why not! "Jawani ka josh" is still very much in me. 😄   But today, the Sanjay that I have become, with the life lessons and the teachings of my Masters, is different. Today, I am perhaps more patient, giving, flexible, and kinder, especially to myself. Today, success does not overwhelm me with too much joy, and failure does not affect me as much. The other day, I was telling my team members that I don’t like rushing. I enjoy calmness. That is what happens when you are in complete control of your emotions. Emotional regulation is an essential skill that will help you live your present in a more fulfilled way. How can you achieve that? 🌟   💫Meditation and mindfulness 💫Grounding techniques 💫Cognitive reframing 💫Journaling 💫Physical activity 💫Practicing self-compassion 💫Identifying triggers   These techniques can be helpful to deal with emotional crises and have better control of your feelings.   So, how do you regulate your emotions every day? Share your thoughts in the comments. 🗣️✨ #EmotionalRegulation #MindfulnessMatters #SelfCompassion

90% of the Individuals I Support, Face This Challenge: "I understand my emotions, but managing them feels overwhelming." They're self-aware, yet emotional control eludes them. They struggle to cope effectively. They experience a sense of disconnection. This leads to: - Debilitating anxiety - Unproductive thought patterns - Missed opportunities for growth My client Lisa shared these struggles during our sessions. Here's how we tackled it: - Discover her personal coping mechanisms ↪️ Embrace authenticity in self-care - Developed a personalized emotional toolkit ↪️ Utilizing mindfulness and cognitive techniques - Cultivated emotional resilience ↪️ Nurturing controllable aspects of mental well-being This empowered her to regain control over her mental landscape. Remember: If you can't steer your thoughts, you can't navigate your mental journey. Let's embark on this voyage together! 🛳️ PS: I don't actually own a boat...👀 #MentalHealthMatters #EmotionalWellness #MindfulJourney

Have you ever had one of those days where everything seems to be going wrong? You wake up late because your alarm doesn’t go off. You scramble to get ready for work and have no time for breakfast or a cup of coffee.  On your drive to work you get pulled over for speeding. By the time you reach the office it’s an hour later and you’re late for a meeting. It’s close to lunchtime before you have an opportunity to check your email and voicemail. You work through lunch, grabbing a cup of coffee on your way to another meeting. You think to yourself, how can this day get any worse? You get your answer, when you discover your front tire is flat, as you’re leaving work that evening. As the saying goes, when it rains it pours.   Have you ever stopped to wonder why some days are more challenging than others?  Our thoughts impact our behavior. When we focus our attention on the negative, we attract more negativity. Fortunately, we can change this negative pattern by focusing on the positive. Although it was not ideal being pulled over for speeding, it may have prevented an accident. Recognizing you had a flat tire before you got on the road may have prevented a blowout on the freeway. It’s all about perspective. The first step in shifting negative thought patterns is creating awareness. These thoughts often reside in our subconscious, making them difficult to recognize. When a situation does not go as planned, pause, and take a moment to process how you’re feeling. This creates awareness. Ask yourself, what is the gift and opportunity in this negative situation? Did this situation prevent something worse from occurring? If it’s difficult to imagine a more challenging situation, then it’s time to accept the situation. Ask yourself, can I influence what has already occurred? I can’t change the past, but maybe I can prevent something negative from happening in the future. If the answer is no, let it go. This falls into the category of something you cannot control. Focusing on things outside your control will only increase worry and stress. Shift your focus to something within your control. For example, if this situation were to occur again, how might you react differently?   Shifting mindset takes practice. It may seem awkward at first but gets easier over time.  The more you focus on the positive, the more positivity you will attract, and the better your life will become. #positivemindset #mindsetcoach #perspective #SuccessCoach #mentalfitness