Use This Simple Strategy to Manage Your Emotions More Effectively

Use This Simple Strategy to Manage Your Emotions More Effectively

With so much going on at the moment it’s worth noting that … it’s OK not to feel OK.

I hope some of you are still enjoying some happiness and positive emotion; for many of us, there’s still much to be grateful for and to feel happy about. But I know for sure that there are many who’s happiness is being affected; and who’re experiencing higher levels of anxiety and distress than normal.

Once again, that’s OK. But there are things you can do to manage and I hope this helps…


What are some strategies adults can use to more effectively manage their feelings? originally appeared on Quora: the place to gain and share knowledge, empowering people to learn from others and better understand the world.

Answer by Joan Rosenberg, Psychologist, TEDx Speaker and Professor, on Quora:

I wrestled with understanding why it was/is so hard for people to experience unpleasant feelings, and the “simplest” strategy I’ve come up with you can read in my book “90 Seconds to a Life You Love” or watch in my TEDxSantaBarbara talk. I describe it as a formula:

1 choice / 8 feelings / 90 Seconds

The 1 choice is to be as aware of and in touch with as much of your moment-to-moment experience as possible. The choice, then, is awareness, not avoidance.

The second part of the formula is to be able to acknowledge, accept, experience and move through 8 unpleasant feelings (sadness, shame, helplessness, anger, vulnerability, embarrassment, disappointment and frustration).

The third is to be able to¬†ride 1 or more 90 second waves of bodily sensations. Here’s how to understand the last part. The resource here is from Dr. Jill Bolte-Taylor… When a feeling fires off in the brain, there is a rush of biochemicals into the bloodstream – and that rush of biochemicals activate bodily sensations (think the heat or warmth in your chest or face associated with embarrassment or heaviness in the chest at the heart assoc with sadness, or the warmth of connecting with a close friend or love being experienced throughout your whole body); once we have conscious awareness of the bodily sensation, we often describe emotional/feeling words to describe the sensation. From Dr. Taylor’s observations, these same biochemicals then flush out of the bloodstream in roughly 90 seconds…

… keep reading the full & original article HERE