Think about the last time you felt a negative emotion---like stress, anger, or frustration. What was going through your mind as you were going through that negativity? Was your mind cluttered with thoughts? Or was it paralyzed, unable to think?
The next time you find yourself in the middle of a very stressful time, or you feel angry or frustrated, stop. Yes, that’s right, stop. Whatever you’re doing, stop and sit for one minute. While you’re sitting there, completely immerse yourself in the negative emotion.
Allow that emotion to consume you. Allow yourself one minute to truly feel that emotion. Don’t cheat yourself here. Take the entire minute---but only one minute---to do nothing else but feel that emotion.
When the minute is over, ask yourself, “Am I wiling to keep holding on to this negative emotion as I go through the rest of the day?”
Once you’ve allowed yourself to be totally immersed in the emotion and really fell it, you will be surprised to find that the emotion clears rather quickly.
If you feel you need to hold on to the emotion for a little longer, that is OK. Allow yourself another minute to feel the emotion.
When you feel you’ve had enough of the emotion, ask yourself if you’re willing to carry that negativity with you for the rest of the day. If not, take a deep breath. As you exhale, release all that negativity with your breath.
This exercise seems simple---almost too simple. But, it is very effective. By allowing that negative emotion the space to be truly felt, you are dealing with the emotion rather than stuffing it down and trying not to feel it. You are actually taking away the power of the emotion by giving it the space and attention it needs. When you immerse yourself in the emotion, and realize that it is only emotion, it loses its control. You can clear your head and proceed with your task.
Try it. Next time you’re in the middle of a negative emotion, give yourself the space to feel the emotion and see what happens. Keep a piece of paper with you that says the following:
Stop. Immerse for one minute. Do I want to keep this negativity? Breath deep, exhale, release. Move on!
This will remind you of the steps to the process. Remember; take the time you need to really immerse yourself in the emotion. Then, when you feel you’ve felt it enough, release it---really let go of it. You will be surprised at how quickly you can move on from a negative situation and get to what you really want to do!
想想你最后一次感受到了一種消極情緒，比如壓力、憤怒或挫折。當(dāng)你正在經(jīng)歷的消極情緒時(shí)，你的想法是什么？你的思想混亂嗎？還是癱瘓了，無法思考？
下次你發(fā)現(xiàn)自己處于一個(gè)充滿壓力的時(shí)期，或者你會(huì)感到憤怒或沮喪，停止。是的，這是正確的，停止。不管你在做什么，停下來坐一分鐘。當(dāng)你坐在那里，完全沉浸在消極情緒中。
讓這種情緒吞噬你。給自己一分鐘的時(shí)間去真正地感受那種情緒。不要欺騙自己。整個(gè)一分鐘---但只有一分鐘--做任何事都不做，卻能感受到那種情緒。
當(dāng)一分鐘結(jié)束時(shí)，問自己，“我愿意保持這種消極的情緒度過我剩下的日子？“
一旦你讓自己完全沉浸在情緒之中，真正的跌倒了，你會(huì)驚訝地發(fā)現(xiàn)，這種情緒很快就消失了。
如果你覺得你需要再堅(jiān)持一點(diǎn)，那就好了。讓自己再感受一分鐘的感情。
當(dāng)你覺得你已經(jīng)有足夠的情緒，問自己，如果你愿意把你的消極情緒與你的休息的一天。如果沒有，深呼吸。當(dāng)你呼氣時(shí)，把所有的消極情緒都釋放出來。
這個(gè)練習(xí)看起來很簡(jiǎn)單---幾乎太簡(jiǎn)單了。但是，它是非常有效的。通過允許負(fù)面情緒的空間被真實(shí)地感覺到，你正在處理的情緒，而不是填充它下來，并試圖不覺得它。你實(shí)際上是在給它的空間和關(guān)注它需要的情感的力量。當(dāng)你沉浸在這種情緒中，意識(shí)到它只是一種情緒，就會(huì)失去它的控制。你可以清楚你的頭，然后繼續(xù)你的任務(wù)。
嘗試。下一次你在消極情緒的中間，給自己空間去感受這種情緒，看看發(fā)生了什么。讓一張紙與你說，下面：
停止。沉浸一分鐘。我想保持這種消極情緒嗎？深吸氣，呼氣，釋放。繼續(xù)向前！
這會(huì)提醒你的步驟的過程。記住，要花時(shí)間去真正沉浸在情緒中。然后，當(dāng)你覺得你已經(jīng)夠了，釋放它---真的讓它走吧。你會(huì)驚奇地發(fā)現(xiàn)，你能迅速?gòu)南麡O的情況中前進(jìn)，并得到你真正想要做的！
The next time you find yourself in the middle of a very stressful time, or you feel angry or frustrated, stop. Yes, that’s right, stop. Whatever you’re doing, stop and sit for one minute. While you’re sitting there, completely immerse yourself in the negative emotion.
Allow that emotion to consume you. Allow yourself one minute to truly feel that emotion. Don’t cheat yourself here. Take the entire minute---but only one minute---to do nothing else but feel that emotion.
When the minute is over, ask yourself, “Am I wiling to keep holding on to this negative emotion as I go through the rest of the day?”
Once you’ve allowed yourself to be totally immersed in the emotion and really fell it, you will be surprised to find that the emotion clears rather quickly.
If you feel you need to hold on to the emotion for a little longer, that is OK. Allow yourself another minute to feel the emotion.
When you feel you’ve had enough of the emotion, ask yourself if you’re willing to carry that negativity with you for the rest of the day. If not, take a deep breath. As you exhale, release all that negativity with your breath.
This exercise seems simple---almost too simple. But, it is very effective. By allowing that negative emotion the space to be truly felt, you are dealing with the emotion rather than stuffing it down and trying not to feel it. You are actually taking away the power of the emotion by giving it the space and attention it needs. When you immerse yourself in the emotion, and realize that it is only emotion, it loses its control. You can clear your head and proceed with your task.
Try it. Next time you’re in the middle of a negative emotion, give yourself the space to feel the emotion and see what happens. Keep a piece of paper with you that says the following:
Stop. Immerse for one minute. Do I want to keep this negativity? Breath deep, exhale, release. Move on!
This will remind you of the steps to the process. Remember; take the time you need to really immerse yourself in the emotion. Then, when you feel you’ve felt it enough, release it---really let go of it. You will be surprised at how quickly you can move on from a negative situation and get to what you really want to do!
想想你最后一次感受到了一種消極情緒，比如壓力、憤怒或挫折。當(dāng)你正在經(jīng)歷的消極情緒時(shí)，你的想法是什么？你的思想混亂嗎？還是癱瘓了，無法思考？
下次你發(fā)現(xiàn)自己處于一個(gè)充滿壓力的時(shí)期，或者你會(huì)感到憤怒或沮喪，停止。是的，這是正確的，停止。不管你在做什么，停下來坐一分鐘。當(dāng)你坐在那里，完全沉浸在消極情緒中。
讓這種情緒吞噬你。給自己一分鐘的時(shí)間去真正地感受那種情緒。不要欺騙自己。整個(gè)一分鐘---但只有一分鐘--做任何事都不做，卻能感受到那種情緒。
當(dāng)一分鐘結(jié)束時(shí)，問自己，“我愿意保持這種消極的情緒度過我剩下的日子？“
一旦你讓自己完全沉浸在情緒之中，真正的跌倒了，你會(huì)驚訝地發(fā)現(xiàn)，這種情緒很快就消失了。
如果你覺得你需要再堅(jiān)持一點(diǎn)，那就好了。讓自己再感受一分鐘的感情。
當(dāng)你覺得你已經(jīng)有足夠的情緒，問自己，如果你愿意把你的消極情緒與你的休息的一天。如果沒有，深呼吸。當(dāng)你呼氣時(shí)，把所有的消極情緒都釋放出來。
這個(gè)練習(xí)看起來很簡(jiǎn)單---幾乎太簡(jiǎn)單了。但是，它是非常有效的。通過允許負(fù)面情緒的空間被真實(shí)地感覺到，你正在處理的情緒，而不是填充它下來，并試圖不覺得它。你實(shí)際上是在給它的空間和關(guān)注它需要的情感的力量。當(dāng)你沉浸在這種情緒中，意識(shí)到它只是一種情緒，就會(huì)失去它的控制。你可以清楚你的頭，然后繼續(xù)你的任務(wù)。
嘗試。下一次你在消極情緒的中間，給自己空間去感受這種情緒，看看發(fā)生了什么。讓一張紙與你說，下面：
停止。沉浸一分鐘。我想保持這種消極情緒嗎？深吸氣，呼氣，釋放。繼續(xù)向前！
這會(huì)提醒你的步驟的過程。記住，要花時(shí)間去真正沉浸在情緒中。然后，當(dāng)你覺得你已經(jīng)夠了，釋放它---真的讓它走吧。你會(huì)驚奇地發(fā)現(xiàn)，你能迅速?gòu)南麡O的情況中前進(jìn)，并得到你真正想要做的！