Mindfulness Techniques for Emotional Balance

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?

Stressed? Fearful? Anxious? Depressed? ... yeah, me neither. 😉 About 2 years ago, I started to look extremely hard at what was leading me to feel these emotions and how, when I felt these ways, I could respond to them more skillfully. Here are three things that have helped: 🧠 Practicing Mindfulness I know. I know. "Trite." Even "trendy." But here's the thing, if you had asked me to name the emotion that I was feeling at a specific time, I would have struggled to name it. Or, even worse, what circumstances lead to this emotion? No clue. Sound familiar? Slow down. Notice your body, sensations, feelings, etc. Even name them (aka "noting"). I know this will feel weird or even ineffective at first, but slowly it will help you understand what is there and respond more skillfully. It did for me. 🔗 🔗 🔗 Link below in comments. 🌧 Practicing RAIN Popularized by meditation and mindfulness coach Tara Brach, RAIN is a technique that is based on the acronym which stands for Recognize > Allow > Investigate > Nurture. It's an approach that asks the question "how is what I'm feeling a reflection of something that I need?" For me, this approach has been key because research suggests that curiosity vs. shame is our gateway to understanding, enduring, and transitioning out of these hard emotions. 🔗 🔗 🔗 Link below in the comments. 🖼 Reframing Formally called "cognitive reappraisal" this is a technique that examines a mental formation - specifically ones that are understood as negative and either seeks to understand the facts ("just the facts, mam" 🕵♀️) to rob the negative perception of its power (things are rarely as bad as they seem) or, more transformationally, attempts to look at the positive aspects of a negative circumstance. Either "just the facts" or "positive spin" approach is helpful to realize just enough mental and emotional distance from the negative circumstance to experience some gratitude and often to unwind a negative reaction. 🔗 🔗 🔗 Link below in the comments. I would love to share more about how this process is going for me or even hear about how you're doing on a similar journey. Feel free to send me a DM or comment below. #mentalhealth #emotionalhealth #health #balance #kindness #selfcare Do you have techniques you use to emotionally regulate and endure hard emotions? I'd love to hear them... comment below!!

𝟯 𝗧𝗶𝗽𝘀 𝗙𝗼𝗿 𝗠𝗶𝗻𝗱𝗳𝘂𝗹𝗻𝗲𝘀𝘀 𝗜𝗻 𝗧𝗵𝗲 𝗠𝗼𝗺𝗲𝗻𝘁 - In our most difficult moments, it is our ability to understand how we feel and choose how we act that will define our success. 𝟭) 𝗣𝗮𝘂𝘀𝗲 Your power lies in the ability to create the space to choose your best response to any situation. Pausing allows you to catch up with your negative emotions before you react.     An awareness of your physical responses to negative emotions alerts you that it is time to assess your emotions. Common physical responses are a clenched jaw, increased breathing, rapid heart rate, sinking feeling in the stomach, flushed face, and sweating. Self-awareness about your physical responses to negative emotions helps you to know it is time to PAUSE so you do not react out of anger, fear, or loss. 𝟮) 𝗕𝗿𝗲𝗮𝘁𝗵𝗲 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. The reason breathing can change how you feel is that emotions and breathing are closely connected. Researcher Pierre Phillipot made two profound discoveries about the connection between breathing and emotions. 𝘠𝘰𝘶𝘳 𝘉𝘳𝘦𝘢𝘵𝘩𝘪𝘯𝘨 𝘔𝘪𝘮𝘪𝘤𝘴 𝘠𝘰𝘶𝘳 𝘌𝘮𝘰𝘵𝘪𝘰𝘯𝘴 - When you are excited, you breathe quickly and in a shallow manner; when you are calm and relaxed, you draw in slow, deep breaths. 𝘠𝘰𝘶𝘳 𝘌𝘮𝘰𝘵𝘪𝘰𝘯𝘴 𝘔𝘪𝘮𝘪𝘤𝘴 𝘠𝘰𝘶𝘳 𝘉𝘳𝘦𝘢𝘵𝘩𝘪𝘯𝘨 - We can change how we feel by using our breath. If you want to get worked up quickly, start taking in fast, shallow breaths; if you want to calm down, take in slow, deep ones. 𝟯) 𝗟𝗮𝗯𝗲𝗹 𝗬𝗼𝘂𝗿 𝗙𝗲𝗲𝗹𝗶𝗻𝗴𝘀 Research repeatedly shows those quickest to recover from distress are people who can identify how they are feeling and put those feelings into words. 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. Below are three effective ways for naming your negative emotions. • Talk to a trusted friend about how you feel and why  • Identify and write down your feelings • Go somewhere where you can say out loud what you are feeling Do you agree? Share your COMMENTS below. ⬇️ 𝗛𝗶𝘁 𝘁𝗵𝗲 🔔 𝗼𝗻 𝗺𝘆 𝗽𝗿𝗼𝗳𝗶𝗹𝗲 𝘁𝗼 𝗯𝗲 𝗻𝗼𝘁𝗶𝗳𝗶𝗲𝗱 𝘄𝗵𝗲𝗻 𝗜 𝗽𝗼𝘀𝘁 | Tony Gambill #careers #leadership #management #humanresources

Are you too busy, scrolling…scrolling…lost in your perpetual stream of thoughts and daily patterns to read this? Today is World Mindfulness Day, and it is an opportunity for leaders to pause and recognize how your distracted mind and habitual patterns drive most of your actions. This recognition is critical for leaders who want to step out of the modern day rat race and consciously make choices that align with them being the leader they want to be and creating what they truly want for themselves, for their businesses, and with their teams. Mindfulness is a mental practice and state of consciousness that involves being fully present and aware of your thoughts, emotions, sensations, and the environment without judgment or attachment. It invites you to focus on the current moment and observe your experiences as they arise, without getting caught up in the past or the future. Mindfulness can help you reduce stress, improve well-being, and enhance self-awareness, all critical for becoming an effective leader. Meditation is one technique you can use to cultivate mindfulness.  I invite you to take mindful moments throughout your day today and notice what the impact is on you. Here is one suggestion for how you can practice: 🧘 5 minutes before your next meeting or task you are about to work on, sit toward the edge of your seat so your feet are firmly planted on the floor and you have an upright posture. 🧘 Allow your hands to fall in your lap or to your side. Make any micromovements you need to feel settled in your seat. Close your eyes or gaze down softly at the desk in front of you. 🧘 Notice any sounds around you. Notice the warmth or coolness of the air on your skin. Notice the sensation of the ground beneath your feet. 🧘 Practice 4x4 breathing by inhaling and exhaling for 4 seconds, 4 times. 🧘 Begin to invite some movement back into your body, maybe rolling your shoulders or stretching your arms out to the side or overhead (whatever feels nourishing to your body in this moment). 🧘 Looking down at the desk in front of you, begin to blink your eyes open and closed several times as you acclimate to the world around you. Enjoy your practice and let me know what you notice as a result of it! #leadership #consciousleadership #leadwithbliss #mindfulness #meditation

If you want to develop a high EQ, it's crucial to understand: You are NOT your emotions! ❌ I am sad ❌ I am angry ❌ I am afraid These phrases tie your identity to your emotions. And it's funny because we say: ✅ I have a body ✅ I have a mind ✅ I have a brain But are you truly what you feel? Or are you merely experiencing these emotions? Consider this subtle shift in perspective: "I am anxious" → "I observe anxiety" This approach puts a distance between you and the emotion. You become an observer, rather than the emotion itself. To be an effective observer, you need to first understand your emotions. That’s why I’m sharing this 'Wheel of Emotions' beautifully designed by my friend Jessica Luna (Make sure to give her a follow!) Here’s why I have it saved on my Desktop (and why you should too): 𝟭. 𝗘𝗺𝗼𝘁𝗶𝗼𝗻𝗮𝗹 𝗖𝗹𝗮𝗿𝗶𝘁𝘆 It helps you recognize and name your emotions, which is the first step toward understanding them. 𝟮. 𝗕𝗲𝘁𝘁𝗲𝗿 𝗖𝗼𝗺𝗺𝘂𝗻𝗶𝗰𝗮𝘁𝗶𝗼𝗻 By understanding your emotions, you can express them more effectively to others. 𝟯. 𝗥𝗲𝗴𝘂𝗹𝗮𝘁𝗶𝗼𝗻 𝗼𝗳 𝗥𝗲𝗮𝗰𝘁𝗶𝗼𝗻𝘀 Knowing your emotions allows you to manage your responses rather than being controlled by them. Observing your feelings with clarity and without judgment gives you space -- to breathe, to realize that emotions come and emotions go. The more you distance yourself the less overwhelming they become. “Life is a dance. Mindfulness is witnessing that dance.” - Amit Ray Let the emotions dance, let them perform. Step back. Observe them. Breathe. *This visual was adapted from the original Plutchik Model. ~ P.S. ♻️ If you found this helpful, consider sharing it with your network & follow George Karaan (me) for more content like this.

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

🧘♂️ #HealthspanHacks 15 🕊️ Mindfulness in Minutes: A Daily Dose for Less Stress & More Focus In our fast-paced world, carving out moments for mindfulness can transform stress into serenity and scattered thoughts into sharp focus. Mindfulness doesn't have to be time-consuming; just a few minutes a day can make a profound difference. 🌱 Simple Daily Practice: Find Your Spot: Choose a quiet, comfortable place where you can sit undisturbed for a few minutes. Set a Timer: Begin with just 5 minutes. You can gradually increase this as you become more accustomed to the practice. Focus on Your Breath: Close your eyes and pay attention to your breathing. Notice the sensation of air entering and leaving your body. When your mind wanders (and it will), gently redirect your focus back to your breath. Be Kind to Your Wandering Mind: Mindfulness is about observation without judgment. If thoughts intrude, acknowledge them without criticism and return to your breath. 🔍 The Benefits: Reduces Stress: Regular mindfulness practice lowers cortisol levels, the stress hormone. Enhances Focus: Improves your ability to concentrate and reduces mind-wandering. Boosts Emotional Resilience: Helps you detach from negative thoughts and emotions, fostering a positive outlook. 🌟 Pro Tip: Incorporate mindfulness into daily activities. Whether you're eating, walking, or even waiting in line, be fully present. Notice the sights, sounds, and sensations around you. By dedicating just a few minutes each day to mindfulness, you can significantly reduce stress and enhance your focus, leading to a more balanced and productive life. Who's ready to embrace mindfulness? Share your experiences or tips for fitting mindfulness into a busy schedule! 💬✨ #Healthspan #Mindfulness #StressRelief #health #wellness