“
How to develop emotional awareness
Photo: lofilolo/depositphotos
Emotional awareness can be “pumped” if you make a little effort.
About three micro -rosins that take little time but develop self -understanding, said American psychologist Mark Trevers for Psychology today.
Check your emotions Emotionally conscious people understand their feelings. In difficult situations, they are able to explain what emotions they prevail. Such people can say to themselves, “I’m worried, I need a break” or “I’m restless, maybe a walk will help.”
In order to increase the level of self -understanding, the psychologist advises to introduce one -minute “examination of emotions” into the daily routine.
Practice should be carried out according to the following algorithm:
- Set for one minute on the timer;
- Ask yourself, “What do I feel now? Where do I feel it in my body?”;
- Without thinking, choose from the list of basic emotions (sadness, happiness, anger, anxiety, boredom, etc.);
- Mentally voice your feelings, such as “I’m tense and a little worried” and continue your day.
Such “emotions check” two to three times a day (before work, after lunch or at bedtime) adjust your brain to pay attention to your well-being.
This will more often notice what actions bring you discomfort and what are joy. For example, if you flipped through the Internet for hours, and content begins to upset you, instead of ignoring your feelings, you can say to yourself: “I think, today, excessive use of social networks causes me stress.” Or after a good workout, you can notice: “Exercise adds to me energy and improve my well -being.”
Gradually, control over emotions will become familiar to you.
“Aware of your emotions, you stop feeling as if stuck in a closed circle. Instead of avoiding your true feelings, you begin to perceive them as signals of the body and gently derive yourself from a negative state”– the expert says.
Explore your triggers Emotionally conscious people understand their triggers well – topics that cause negative feelings. When people face inevitable unpleasant situations, they They can better control their emotional reactions.
The psychologist advises to create his own “triggers diary” to identify emotional stimuli and better control them:
- At least once a week, write down a short note about your negative emotions: “I felt – when -. I think it started through -“;
- Fix when emotions are the strongest and when you are at rest;
- Pay attention to any patterns: Do you always feel anxiety after a certain type of email? Are you always upset after talking about the latest school classes?
Over time, you will learn how to notice what topics are triggers for you, and you will start using this understanding for response, not for reaction.
Develop empathy One of the most useful skills of emotional awareness is the ability to consider different points of view. This micro -type helps to avoid impulsive reactions and to shift your dialogue with the interlocutor from a conflict to establish communication and to increase empathy.
“When you speak and listen not to win or protect yourself, but to establish a link and understand the other you instantly become a leader in the eyes of others”– explains Mark Trevers.
If someone’s behavior evokes you negative emotions:
- Pause and ask yourself, “What can my interlocutor feel right now?”;
- React from the standpoint of understanding and empathy to others’ emotions.
This practice will help you to establish a constructive dialogue with the interlocutor.
”, – WRITE: www.pravda.com.ua
How to develop emotional awareness
Photo: lofilolo/depositphotos
Emotional awareness can be “pumped” if you make a little effort.
About three micro -rosins that take little time but develop self -understanding, said American psychologist Mark Trevers for Psychology today.
Check your emotions Emotionally conscious people understand their feelings. In difficult situations, they are able to explain what emotions they prevail. Such people can say to themselves, “I’m worried, I need a break” or “I’m restless, maybe a walk will help.”
In order to increase the level of self -understanding, the psychologist advises to introduce one -minute “examination of emotions” into the daily routine.
Practice should be carried out according to the following algorithm:
- Set for one minute on the timer;
- Ask yourself, “What do I feel now? Where do I feel it in my body?”;
- Without thinking, choose from the list of basic emotions (sadness, happiness, anger, anxiety, boredom, etc.);
- Mentally voice your feelings, such as “I’m tense and a little worried” and continue your day.
Such “emotions check” two to three times a day (before work, after lunch or at bedtime) adjust your brain to pay attention to your well-being.
This will more often notice what actions bring you discomfort and what are joy. For example, if you flipped through the Internet for hours, and content begins to upset you, instead of ignoring your feelings, you can say to yourself: “I think, today, excessive use of social networks causes me stress.” Or after a good workout, you can notice: “Exercise adds to me energy and improve my well -being.”
Gradually, control over emotions will become familiar to you.
“Aware of your emotions, you stop feeling as if stuck in a closed circle. Instead of avoiding your true feelings, you begin to perceive them as signals of the body and gently derive yourself from a negative state”– the expert says.
Explore your triggers Emotionally conscious people understand their triggers well – topics that cause negative feelings. When people face inevitable unpleasant situations, they They can better control their emotional reactions.
The psychologist advises to create his own “triggers diary” to identify emotional stimuli and better control them:
- At least once a week, write down a short note about your negative emotions: “I felt – when -. I think it started through -“;
- Fix when emotions are the strongest and when you are at rest;
- Pay attention to any patterns: Is it always Do you feel anxious after a certain type of email? Are you always upset after talking about the latest school classes?
Over time, you will learn how to notice what topics are triggers for you, and you will start using this understanding for response, not for reaction.
Develop empathy One of the most useful skills of emotional awareness is the ability to consider different points of view. This micro -type helps to avoid impulsive reactions and to shift your dialogue with the interlocutor from a conflict to establish communication and to increase empathy.
“When you speak and listen not to win or protect yourself, but to establish a link and understand the other you instantly become a leader in the eyes of others”– explains Mark Trevers.
If someone’s behavior evokes you negative emotions:
- Pause and ask yourself, “What can my interlocutor feel right now?”;
- React from the standpoint of understanding and empathy to others’ emotions.
This practice will help you to establish a constructive dialogue with the interlocutor.