The Steps to

Scientists classified emotions into 8 core areas – joy, acceptance,

fear, surprise, sadness, disgust, anger and anticipation.

Work out what your emotion is a manifestation of – e.g.

jealousy derives from fear - fear that you are ‘not as

good’ or fear that you are missing out.

Review situations and what emotions these have

brought up.

Inhale slowly until your lungs

are full of air. When inhaling

consider that you are

breathing in relaxation and

clearing your mind.

Breathe out even more slowly

and envisage that the air you are breathing

out is filled with the negative thoughts and

emotions you are experiencing.

Take a step back and think about the differentways you could view the situation.Explore different interpretations anddifferent scenarios.

Be mindful of your emotions and recognise an emotionas soon as it materialises rather than repressing it.Ask yourself during the day “How am I feeling right now?”and keep a journal of situations and the impact they hadon your emotions.Recognise if you are blaming the reason for your emotionson other people. Take full responsibility for your emotions.

KNOW YOUR

EMOTIONS

RECOGNISE YOUR EMOTIONS

ON A CONSCIOUS LEVEL

LOOK AT DIFFERENT WAYS TO VIEW THE SITUATION

Step1

Step2

Step3

Step4

Step5

Step6

When an emotion takes hold, work

out what you were thinking about,

doing or the external factors which

caused the emotion.

THIS WAY?

THAT WAY?

There will always be at least two different ways you could respond toa situation.Make sure your chosen course ofaction is a conscious decision andtakes into account logic as well asyour principles.

CONSIDER TWO DIFFERENT

OPTIONS OF RESPONSE

SLOW DOWN ANDCONTROL YOUR BREATHING

CONTROLLING YOUR EMOTIONS

DISCOVER THE TRIGGERS

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