Institute of Psychometric Assessment & Counselling
Control or
Let go
Emotion
Energy in Motion
Trisha Sanya
Institute of Psychometric Assessment & Counselling
We experience variety of EMOTIONS
Institute of Psychometric Assessment & Counselling
Some of them are DESIRABLE
Some of them are UNDESIRABLE
Emotions tend to directly or indirectly
LIVESof our
influence different aspects
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Personal Reflection
Close your eyes and think
. of situations in your
life where you have difficulty managing your
emotions.
Just Think
• life without any anger, disappointment,
1 stress, frustration,
undesirable emotions
or any other
• how wonderful your life could be if
2 you could control your emotions.
Institute of Psychometric Assessment & Counselling
Thoughts and Emotions are
INTERLINKED
It can become DIFFICULT to stay RATIONAL when your
EMOTIONS are running HIGH.
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Institute of Psychometric Assessment & Counselling
Inability to cope with
Emotions
Stress and Unhappiness in Life
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PERSONAL REFLECTION
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PAIN
PHYSICAL
PAIN
EMOTIONAL
What three things do you do when upset or overwhelmed
that are damaging?
1.
2.
3.
And that you are committed to replace with better ways to cope
Situation: Varnika lost her favorite Pen
She felt ashamed
She felt Sad
Emotions
She felt more Depressed
Actions Thoughts
She went home and got drunk I am stupid. I don’t deserve
anything.
Distraction Technique
POP UP BALLOON
HATE
ROLLED UP SOCKS
SQUEEZE THE ICE CUBE
Instead of hurting yourself, hold an ice
cube in one hand and squeeze it.
The sensation from the cold ice is numbing
and very distracting.
WISE MIND
Ruled by Ruled by
facts, moods,
reasons, emotions,
and urges to
and logic
do things
Logical Wise Emotional
Mind mind Mind
STOP SKILL
STOP SKILL
S STOP
Take a Pause for a minute. Don’t React. Stay in Control and
identify your emotion
STOP SKILL
T TAKE A BREAK
Take a step back from the situation. Take a deep breath in
and out. Do not let your feelings make you act impulsively.
STOP SKILL
O OBSERVE
Notice what is going on inside and outside you. What is the situation? What
are your thoughts and feelings? What are others saying or doing?
STOP SKILL
P PROCEED MINDFULLY
Act with awareness. In deciding what to do, consider your thoughts and
feelings, the situation, and other people’s thoughts and feelings. Think
about your goals.
Ask Wise Mind: Which actions will make it better or worse?
TIPP TECHNIQUE
TIPP SKILL: CHANGING YOUR BODY CHEMISTRY
T I P P
Change your body Engage in intense Breathe deeply into Tense your muscles
temperature by exercise like your belly. On an when breathing in
using cold water or climbing stairs, average 5 to 6 breaths and relax them
ice. Do it for 30 running, walking, per minute. when breathing
seconds. jumping, etc. only out. Do it from
for a short while. head to toe.
Caution: Do not use this technique in any heart and medical condition
Tip the Intense Paced Paired Muscle
temperature Exercise Breathing Relaxation
ACCEPTANCE
When a person is in pain, his or her first reaction is ………
To get angry, upset or blame….
Does it solve the problem?
No.
Your pain still EXIST.
ACCEPTANCE
So, what else can we do?
In order to Change the Situation
We focus on Changing the Behavior
BUT
When there is No Way to Change the Situation
Then ACCEPTING the Situation is IMPORTANT
In Mind In Heart In Body
3- Points/Terms/Definitions/Ways
Reality is as it is (the facts about the past and the
Point-1 1 present are the facts, even if you don’t like them).
Everything has a cause (including events and
Point-2 2 situations that cause you pain and suffering).
Life can be worth living even with painful events in
Point-3 3 it.
Rejecting reality does not change reality.
Changing reality requires first accepting reality.
Rejecting reality turns pain into suffering.
Refusing to accept reality can keep you stuck in unhappiness,
bitterness, anger, sadness, shame, or other painful emotions.
Acceptance may lead to sadness, but deep calmness usually follows.
HALF SMILING AND WILLING HANDS
Relax your face from the top of your head
down to your chin and jaw.
Let both corners of your lips go slightly up, just
so you can feel them
Try to adopt a calm facial expression
Standing: Drop your arms down from your shoulders.
Keep them straight or bent slightly at the elbows.
Sitting: Place your hands on your lap or your
thighs
Unclenched Lying down: Arms by your side.
Outward
Palms Up
Fingers Relaxed
MINDFULNESS
3 Key points to takeaway from this Webinar
1.Accept & Develop Strategy
2.Use WISE Mind
Present Moment
3.Live only in the Present WISE Mind
Moment
Accept
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