Self-Coaching Activity: Increasing Self-Awareness and Reducing Emotional Flare-ups

Activity for More Self-Awareness—Observing and reducing Emotional Flare-ups

Start with self-awareness. Observe and tune-in to feelings, and where you feel them in your body and name them.  Give yourself a couple of minutes for practice getting touch with level of emotional intensity and then practice the 10 second stress reduction response to lower you agitation , practice this deliberate observational process several times during the day when you feel uneasy and jot down in your journal your reflections and insights—who were you interacting with, what was the topic of conversations and why did this discussion bring forth such an emotional reaction.

Then, after a week of collecting this data ask yourself:  Do I have more control over these situations than I exercise? If so, “What I can do about it?” Take 30 minutes to do a self-brainstorm on solutions for these situations. Develop a plan to change your behavior and get feedback on how successful your change plan is working—what worked,Where did you fall short and get stuck? What can you do next time to be more successful?


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