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!
想想你感受到的消極情緒，例如壓力，憤怒或挫折的最后一次。事情原委經(jīng)過你的頭腦，你正在經(jīng)歷的消極情緒嗎？在你的頭腦混亂與想法？抑或是癱瘓，無法思考？
下次當(dāng)你發(fā)現(xiàn)自己處于非常緊張的狀態(tài)時，或是你感到氣憤或受挫時，停下來。是的，這是正確的，停下來。不管你在做什么，停下來坐上一分鐘。當(dāng)你坐在那里，讓自己完全沉浸在那種消極情緒。
讓這種情緒吞噬你。給自己一分鐘去真正地感受那種情緒。不要欺騙自己。花整整一分鐘的時間 - 但只有一分鐘 - 去別的什么也不要做感受那種情緒。
當(dāng)一分鐘結(jié)束時，問自己：“難道我wiling繼續(xù)保持這種消極情緒，因為我經(jīng)過一天的休息嗎？”
一旦你允許自己完全沉浸在那種情緒，并真切體會到它，你就會驚奇地發(fā)現(xiàn)那種情緒很快就消失了。
如果你覺得你需要堅持以情感為長一點，這是確定的。再給自己一分鐘來體會那種情緒。
當(dāng)你覺得已經(jīng)足夠了的情感，問問自己，如果你愿意繼續(xù)保持這種消極，你一天的休息。如果沒有，深呼吸。當(dāng)你呼氣時，釋放所有的消極情緒的氣息。
這個方法似乎很簡單 - 幾乎是太簡單了。但是，這是非常有效的。通過允許消極情緒真正體會的空間，你是在處理這種情緒，而不是將其壓制下去然后盡量不加理會。通過給予其所需的空間和關(guān)注，你實際上帶走了情感的力量。當(dāng)你沉浸在那種情緒之中，并且明白它只是一種情緒時，它就失去了控制。你可以清理頭腦并繼續(xù)做事。
嘗試一下。你在一個消極情緒的中間是接下來的時間，給自己一點空間來體會那種情緒并看看會發(fā)生什么。保留一塊與你皮，上面寫著以下內(nèi)容：
停止。沉浸一分鐘。我想保持這種消極情緒嗎？深吸氣，呼氣，放松。繼續(xù)！
這會提醒你該怎樣去做。記得;帶你需要真正沉浸于那種情緒的時間。然后，當(dāng)你覺得你已經(jīng)覺得還不夠，釋放---真的放手了。你會在多快你可以擺脫消極情緒，并開始做你真正想做的事情感到驚訝！
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!
想想你感受到的消極情緒，例如壓力，憤怒或挫折的最后一次。事情原委經(jīng)過你的頭腦，你正在經(jīng)歷的消極情緒嗎？在你的頭腦混亂與想法？抑或是癱瘓，無法思考？
下次當(dāng)你發(fā)現(xiàn)自己處于非常緊張的狀態(tài)時，或是你感到氣憤或受挫時，停下來。是的，這是正確的，停下來。不管你在做什么，停下來坐上一分鐘。當(dāng)你坐在那里，讓自己完全沉浸在那種消極情緒。
讓這種情緒吞噬你。給自己一分鐘去真正地感受那種情緒。不要欺騙自己。花整整一分鐘的時間 - 但只有一分鐘 - 去別的什么也不要做感受那種情緒。
當(dāng)一分鐘結(jié)束時，問自己：“難道我wiling繼續(xù)保持這種消極情緒，因為我經(jīng)過一天的休息嗎？”
一旦你允許自己完全沉浸在那種情緒，并真切體會到它，你就會驚奇地發(fā)現(xiàn)那種情緒很快就消失了。
如果你覺得你需要堅持以情感為長一點，這是確定的。再給自己一分鐘來體會那種情緒。
當(dāng)你覺得已經(jīng)足夠了的情感，問問自己，如果你愿意繼續(xù)保持這種消極，你一天的休息。如果沒有，深呼吸。當(dāng)你呼氣時，釋放所有的消極情緒的氣息。
這個方法似乎很簡單 - 幾乎是太簡單了。但是，這是非常有效的。通過允許消極情緒真正體會的空間，你是在處理這種情緒，而不是將其壓制下去然后盡量不加理會。通過給予其所需的空間和關(guān)注，你實際上帶走了情感的力量。當(dāng)你沉浸在那種情緒之中，并且明白它只是一種情緒時，它就失去了控制。你可以清理頭腦并繼續(xù)做事。
嘗試一下。你在一個消極情緒的中間是接下來的時間，給自己一點空間來體會那種情緒并看看會發(fā)生什么。保留一塊與你皮，上面寫著以下內(nèi)容：
停止。沉浸一分鐘。我想保持這種消極情緒嗎？深吸氣，呼氣，放松。繼續(xù)！
這會提醒你該怎樣去做。記得;帶你需要真正沉浸于那種情緒的時間。然后，當(dāng)你覺得你已經(jīng)覺得還不夠，釋放---真的放手了。你會在多快你可以擺脫消極情緒，并開始做你真正想做的事情感到驚訝！