3 Great Positive Thinking Techniques That Will Transform Your Life

by Self Development

Amidst the chaos of what is not working out, do you search for 3 great positive thinking techniques? Worrying about your past, future, and beyond makes you feel so overwhelmed, that you forget most of the things you may have achieved in your life. So, how do we look at the “other side” of the coin? For this purpose, let’s have a quick glimpse about the idea and concept known as positive thinking. 

What is positive thinking?  

Before moving towards exploring the 3 great positive thinking techniques, let’s look into what positive thinking is all about! Positive thinking refers to an intentional practice of focusing on optimistic thoughts and outcomes, where one emphasizes more upon the constructive, encouraging, productive or helpful aspects of situations. For instance, if you have made a mistake at work, rather than feeling tensed about all the things that could go wrong, positive thinking would involve focusing on the ideas and opportunities that can help you improve on the error and work together with your supervisor or manager accordingly.  

It is to be kept in mind that positive thinking does not focus on ignoring your challenges or difficulties, it focuses more on approaching those scenarios with a helpful perspective, seeking ideas and solutions and maintaining a hopeful outlook. It is a fact stated through various studies that the way that each person thinks matters. People who think positively can solve difficulties effectively, while those who think negatively can experience bigger issues. Therefore, working through negative thoughts and shifting focus to positive ones in their place can equip people to overcome challenges in life efficiently. 

The importance of having a positive mental attitude 

It becomes important to cultivate a positive mental attitude which is a mindset characterised by optimism, hope, and a constructive perspective towards challenges in your life. Developing a positive attitude or moving with a growth mindset where you attend to working your way out of the difficulties or problems, approaching situations with the likelihood of achieving your targets and believing in your capabilities and abilities can make you move up the ladder rather than falling into the pitfall of a downward spiral. For instance, whether a person wins or loses the competition, acknowledging and celebrating the achievements and learnings irrespective of their size reinforces motivation for the person to move forward in their success.  

Let’s look into some mental well-being tips by focusing on 3 great positive thinking techniques.  

The 3 great positive thinking techniques 

As much as we have explored the meaning of positive thinking and what is a positive attitude, let’s explore the 3 great positive thinking techniques that can help you move closer to the experience of increasing your resilience and coping abilities to face obstacles in life. 

1. Challenging or Reframing your Negative thoughts:

While it is natural to experience yourself falling into the idea of “what is not working out for me”, reframing negative thoughts becomes your essential weapon. Reframing negative thoughts involves consciously changing the way you perceive and interpret situations to promote a more positive outlook. It involves identifying when the negative patterns occur (e.g. any failure, mistake, or critical feedback received that makes you question your ability), questioning the accuracy and validity of the negative thoughts by reflecting on evidence supporting or not supporting them, finding alternative perspective, the language you use with yourself (affirmations like “I am confident and capable” can be helpful) and embracing the learnings received from that experience. Reframing takes practice, however, over the course of time, it can become a habit that contributes to a more positive and resilient mindset.  

2. Gratitude work

In the hustle and bustle of “what’s next”, we forget to show thankfulness to “what we possess”. Practicing gratitude involves appreciating every essence of what you have around you, and embracing the weaknesses and strengths you possess. By consistently integrating gratitude into your life, you can open the doors to a more positive attitude, especially to yourself. You can do so by keeping a gratitude journal where you list down regularly what you are grateful or, express your gratefulness through words or letters to your loved ones or take your own mindful moments of gratitude in the morning or before bedtime. An interesting strategy is to keep a jar of gratitude which helps you review and appreciate your experiences when we conveniently forget to do so, and maybe have some gratitude-showing rituals!  

3. Visualization

Another powerful technique for fostering positive thinking is visualization. It mainly focuses on setting clear goals for yourself by focusing on creating an image of your desired outcome in your mind in a safe space. Visualization is a tool which if used regularly can help you align your thoughts and actions with your goals, promoting a positive mindset and increasing the likelihood of success. It enhances your ability to make it a reality.  

Positive thinking is a skill that can be developed over a period with consistent practice, which is the key point here. The effectiveness of these positive thinking methods or positivity hacks, often lies in the consistency of its practice. The changes may not be noticed overnight, hence, integrating the 3 great positive thinking techniques into your daily routine can gradually contribute to a more positive and optimistic mindset.  

3 examples of positive attitude 

As much as we are focusing on the 3 great positive thinking techniques, it is important to move towards cultivating a positive attitude by reflecting and making a conscious effort to adopt a constructive mindset in various aspects of life.  

Let’s look into a few examples that emphasizes the meaning of positive attitude: 

De-personalising things you hear

There are times when the opinion of others, including your loved ones who you hold dear in your lives can be quite hurtful. It is important to provide yourselves gentle reminders of their words being theirs and not necessarily a reality for you. In simple terms, the words are the perspectives they have about you, which is not always going to be true. It is their perspective after all. The moment you start living upon the perception of others, you start giving them the wheel to drive your car of life. Hence, not taking it personally and letting it slide helps you to concentrate on your goals and be more focused on your positives. 

Embracing self-compassion

Embracing self-compassion involves treating oneself with kindness, understanding and acceptance, especially in moments of difficulties or failures. It is not like you do not have the capacity to provide compassion to yourself, you do! You do it every time a friend is in need, you communicate to them how they have ‘achieved’ so many things in life when they are upset about not having done enough in their lives. The same care is what you need to redirect to yourself. To cultivate self-compassion, practice mindfulness, challenge self-critical thoughts and deliberatively choose kind and supportive language when talking to yourself. Developing self-compassion is an ongoing process that can lead to greater emotional resilience and well-being.  

Changes in outlook and perspective

Sometimes, the way you see things also influences the impact it has upon you. Changing your perspective is a valuable skill that can contribute to your personal growth, improved relationships and a better perspective on life. For instance, instead of saying “I have to get home for dinner with family by 9 pm”, I choose to say, “I am eager and willing to get home for dinner with family by 9 pm”. The whole narrative changes from the act being a task that must be done to something you look forward to.  

These examples highlight the definition of a positive attitude clearly. While we reflect on this, an important question pops into our mind: How can we put into practice the 3 great positive thinking techniques in our professional life? What is the significance of these strategies?  

How can a positive mental attitude help you at work? 

Maintaining a positive mental attitude can offer several benefits in the workplace.  

  • It opens doors for you that you may otherwise believe are shut forever.  
  • It helps in enhancing your focus, leading to an increased sense of productivity.  
  • It has been found that you are more likely to approach challenges with creativity through various optimism techniques which helps in facilitating effective problem-solving.  
  • Embracing a positive attitude also helps in expressing yourself better, providing better feedback to others and resolving conflicts in a more helpful and useful manner.  

The list goes on and on, so in a nutshell, a positive mental attitude can positively impact various areas of your work, ranging from productivity, and problem-solving to workplace culture and interpersonal relationships.  

Tips for Positive Thinking in the Workplace: 

Being aware of the important and moving towards execution of the same, let’s investigate a few ways of putting the 3 great positive thinking techniques into practice at work: 

Surround yourself with positivity

Seek out positive colleagues, engage in uplifting conversations, and build a supportive network. Positivity is often contagious.  

Learn and Grow

View the setbacks as opportunities for learning and growth. Embrace challenges as chances to develop new skills and expand your capabilities.  

Celebrate small wins

Acknowledge and celebrate your achievements, no matter the minor or major nature of it. Recognising even minor achievements can boost your morale and foster a positive mindset.  

Positive self-talk

Monitor your self-talk and replace negative thoughts with positive affirmations. Encourage and motivate yourself with constructive language (e.g. it may look difficult, I trust you to do your best!) 

Set positive and realistic intentions

Before setting a task or a meeting, set a positive and realistic intention. Focus on what you can accomplish, what is in your hands and what is not in your hands.  

Practice mindfulness

Incorporate mindfulness techniques into your routine for a quick relaxation. 

Maintain work-life balance

Strive for a healthy balance between work and personal life to take care of your overall well-being. 

Promote a healthy environment

Rather than looking at it as a ‘race’, encourage teamwork, offer support to colleagues and normalise failures and successes as being part and parcel of life. Contribute to a culture of collaboration and positivity.  

Overtime, these habits can become ingrained, creating a more optimistic and resilient mindset at work.  

While you are making the effort of trying to create your own happiness strategies, it is important to remind yourself that one technique may work for some and may not be efficient for others, which is completely okay! You might want to focus on those strategies that help you experience the benefits of practicing positive thinking daily.  

Conclusion

In conclusion, positive thinking is a powerful tool that can have a great impact on our lives. Even after practising a few techniques from your end, if you find yourself stuck in a downward spiral or want to learn how you can incorporate these strategies personalised for your life, you could benefit from some professional therapy and treatment. 

It is okay to take your time with this! Enjoying the process becomes very important, so take your time to discover or rediscover this journey of embracing, experiencing and practising the 3 great positive thinking techniques in your life! 

Depressed asian girl having consultation with psychologist at cl

All You Need To Know About What Really Happens in Counselling

by Self Development

Did you know that counseling can provide invaluable support for navigating life’s challenges? A study published in the “Journal of Clinical Psychology” reveals that counseling can significantly improve mental health outcomes and overall well-being. 

In this comprehensive guide, we’ll dive into what truly occurs during counseling sessions, the different therapy approaches, and the benefits you can reap from seeking professional help.

What is Counselling?

what is counselling

Image Credits: Pexels

Counselling is a collaborative relationship in which the counsellor helps a client identify their goals, empower them to achieve these and provide emotional support to cope with their concerns.

Understanding Therapy Process

Building Rapport:

The foundation of effective counseling lies in building a strong therapeutic rapport. During the initial sessions, your counselor creates a safe and empathetic space, encouraging open dialogue. 

This rapport-building phase sets the tone for a trusting relationship, allowing you to share your concerns without fear of judgment.

Assessment and Goal Setting:

To tailor the counseling experience to your specific needs, your counselor will conduct an assessment. 

Through guided discussions, you’ll explore the challenges you’re facing, your emotional responses, and your goals for counseling. This collaborative process ensures that the sessions address your unique circumstances.

Recommended Read: Your Emotional Well being Toolkit – 12 Tips for Better Mental Health

Exploring Thoughts and Emotions:

thoughts and emotions

Image Credits: Link

Counseling sessions involve delving into your thoughts, emotions, and behavioral patterns related to your concerns. 

Your counselor will gently guide you through self-reflection and exploration, helping you gain insights into your experiences. This process can unveil underlying issues that contribute to your challenges.

Applying Therapeutic Techniques:

Based on the assessment and your goals, your counselor will employ appropriate therapeutic techniques. 

These techniques vary based on the counseling approach and may include cognitive-behavioral therapy, talk therapy, mindfulness practices, or other evidence-based methods. Your counselor will collaborate with you to determine the most effective approach for your needs.

Developing Coping Strategies:

One of the core aspects of counseling is equipping you with practical coping strategies. Your counselor will work with you to develop healthy coping mechanisms that empower you to manage stress, anxiety, and emotional challenges. 

These strategies are tailored to your preferences and are designed to be applicable in real-life situations.

Recommended Read: Techniques for Mental Mastery – How to Control Your Mind

What to Expect After the First Session of Counselling:

what to expect after your first counselling session

After your first session, it’s natural to experience a mix of emotions. You might feel a sense of relief from sharing your concerns, but also a heightened sense of awareness about the challenges you’re facing. 

Your counselor will discuss these emotions with you, helping you process your reactions and providing guidance on what to expect in the upcoming sessions.

Recommended Read: The Different Types of Counseling

What Next After the First Session of Counselling:

Subsequent sessions are dedicated to deeper exploration and progress. Your counselor will help you identify patterns, triggers, and potential coping strategies to your challenges. 

Through ongoing conversations, you’ll work collaboratively to set milestones and measure your progress. Consistency is key; regular sessions provide the opportunity for sustained growth and transformation.

Myths vs Facts in Counselling

Myth 1: Does going to Counselling mean I’m weak or ‘crazy’?

Fact 1: There is nothing weak about a person who enters counselling. The individuals who enter counselling are, in fact, taking the first step in coping with their difficulties. A lot of people would view this as courageous. Going into counselling shows that you are willing to learn about yourself and ways to improve your life. It takes strength to call a counsellor to make an appointment. They do not judge their clients — counsellors welcome you. In, a good practice every client’s story is held with confidentiality and respect.

Myth 2: Counseling is only for people who have emotional problems/ for problems that are severe

Fact 2: It is true that some people who have severe mental illnesses work with counsellors to manage symptoms, but counsellors also help people work through everyday problems like marriage, family and relationship issues, sadness, grief, career transitions, or individuals who just want to understand themselves better.

Myth 3: The counsellor is your “psychic” who tells you what to do with your life and how to “fix” your problems/The counsellor will “fix” my problems.

Fact 3: The counsellor is there to help you achieve the goals you set and help you resolve your problems. While counsellors will NOT tell you what to do, they will help you explore the potential ups and down side of your choices.

 

There are no quick fixes when it comes to mental health. Strengthening your brain through counselling is like strengthening your body through exercise. It takes time, practice, patience, and persistence. Each person who enters counselling is a unique individual, so there is no universal formula to determine how long it will be before a client feels better.

Conclusion:

Understanding what happens in counseling empowers you to make informed decisions about seeking professional help. By taking a step towards counseling, you open doors to enhanced emotional well-being, self-discovery, and improved relationships. 

Remember, the process may vary, but the ultimate goal remains the same: to provide you with the tools you need to navigate life’s challenges with resilience and strength.

References:

5 Ways to Improve Your Resilience

5 Ways to Improve Your Resilience

by Self Development

Sameer, 27, was growing increasingly frustrated by the day. He was about a year and a half into his current job, and he found that he was making small mistakes at work, snapping at co-workers and constantly experiencing a sense of fatigue, no matter how much time off he took.


Have you ever experienced something similar? This sense of irritation or emotional/physical exhaustion occurs when we tend to be coping with multiple issues that are a source of stress for us. Since stress has become a part of our daily lives, it may help to look at ways that help us cope with stress successfully. Another term for this is resilience.


Here are a few tips to help you get started on developing a sense of resilience in your day to day life:


1. Find a sense of purpose, meaning or understanding as to why something may have happened and how you stand to gain from it does help some people cope with a particularly difficult situation.

Sameer took a few days to reflect on what he enjoyed the most about his work. By keeping in mind his passion towards his chosen line of work and areas of interest, he was able to feel good about coming to work each day again.


2. Build a support system by regularly interacting with people who make you feel good about yourself. This also helps build resilience. In addition, making a point to support others helps strengthen bonds between individuals and builds a sense of belonging and connectedness that greatly protect against stress.

Sameer began interacting with two of his teammates who he found had a similar work ethic and disposition as him. By growing closer to them, helping each other at work as well as occasionally spending time outside office, Sameer was able to build a network at work where he felt supported, understood and cared for. This helped him be more positive and engaged in his work.


3. Develop a positive outlook towards yourself. When stressed out, it’s very natural for us to start feeling negative and discouraged. Resilience involves maintaining a positive outlook towards oneself in the face of a difficult situation. This means reminding yourself of your past achievements, things that you are capable of, and personality traits that you are proud of, and how others have appreciated in you over the years.

Whenever Sameer began to get stressed out again, he kept a few reminders of past achievements on his desk at work – notes from colleagues, a trophy he had won the previous year, encouraging quotes that reminded him of times he had done well. He found that looking at these in difficult times often gave him a sense of positivity and confidence when he needed it the most. 


4. Learn to adapt to situations. Some of us tend to feel stressed out when things do not go the way we planned. Part of being resilient involves learning to be open to different possibilities and not allowing deviations from our original plan to overwhelm us. Keep your focus on your main goals, and if any changes do come up in your personal or professional plans, try to see how the new situation you face can be aligned with your desired outcome.

Sameer identified that one reason he was getting stressed out was because his work kept getting interrupted during the day due to interruptions from his colleagues. He later started discouraging interruptions from his colleagues at times that were inconvenient for him, and set fixed break timings to interact with those that came to him with doubts.


5. Recharge yourself. All of us require stimulation as well as time to relax. One of the best ways to ensure that we are stress-proof on a daily basis is setting aside time for us to unwind. This could be through engaging in a hobby, exercising or even in learning something new on a regular basis. This gives our minds an outlet for creativity and stimulation that isn’t work- related and guaranteed to be stress-free.

Once Sameer realized that he was also worn out due to a lack of rest and recreation, he made it a point to go back to playing basketball, like he had in college. He found that he felt more energised and positive after these sessions, and performed better at work on those days.


This article mentions a few ways that you can improve your resilience to stress, much like improving your immunity towards developing an illness. To better understand how these techniques (among others) could be applied to your life on a consistent basis, you could consider scheduling a counselling session.

To contact a counsellor sign up and log into www.1to1help.net or you can contact us on 18002701790 (toll free).

 

If you would like to discuss this further or need some help or support in this or any other area, our counsellors would be happy to help.

https://member.1to1help.net/?to=articles/What-is-Resilience/NzU0

https://member.1to1help.net/?to=articles/Strategies-to-Build-Resilience-Before-Facing-Trauma/NzUx

https://member.1to1help.net/?to=articles/Building-Resilience-in-Children/NzUy

https://www.verywellmind.com/ways-to-become-more-resilient-2795063

https://hbr.org/2016/06/627-building-resilience-ic-5-ways-to-build-your-personal-resilience-at-work

https://psychcentral.com/lib/10-tips-to-build-resilience#1



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    Headache, stress and burnout for woman with laptop and anxiety over writers block for social media content writing. Mental health, pain and brain fatigue for digital online news home remote worker.

    Dealing With Social Media Fatigue

    by Self Development

    It takes special effort to evade social media these days. Initially seen as an interesting past time, social media has now evolved to meet multiple professional and personal needs as well. As social media is becoming so indispensable to different aspects of lives, it correspondingly demands more and more of our time and energy. Keeping this in mind, it may help for us to be more aware of how helpful our social media usage is in terms of time and energy.

    Some questions that may be helpful when evaluating how you use social media are:

    • What prompts me to use social media in different situations? (For instance, when looking for specific information, more out of habit, boredom, or to intentionally keep in touch with friends or family).
    • When do I most use social media? (It may help to think over situations when you are most tempted to access these sites/apps. For example, during meals, when travelling, during breaks at work, etc.)
    • How do I feel after I have used social media? This question is helpful for you to evaluate whether the time you spend on social media is a positive influence on you or not (For instance – relaxed, mentally stimulated, guilty for having wasted too much time).
    • Are there particular sites/pages that leave me more motivated than others? What about these sites/pages leaves me feeling this way?

    After reflecting on these points, you may have some clarity on what prompts you to use social media, when this happens the most, and how helpful it is to you.

    A few suggestions that may help you build on this learning are:

    • Identify the apps/websites that meet your needs (for information, entertainment, etc.) and limit your usage of social media to these, as opposed to registering on multiple sites/apps and being overwhelmed or easily distracted by notifications from them all.
    • Use your knowledge of how a particular app or page on an app influences you to plan when you use a particular type of social media. For instance, if you have the tendency to lose track of time on Facebook, try and use the site when you have large amounts of free time, such as a half an hour lunch break and not during a five-minute work break.
    • You could also access pages on social media apps or profiles that inspire or motivate you during smaller intervals when you need a break and may be feeling tired or overworked.
    • For the apps or sites that you have identified are more to break boredom, or tend to negatively influence you, try and schedule in other activities that you could do in that time instead. For instance, going for a quick walk around your office or neighbourhood when bored instead of checking social media.

    These are a few suggestions on how you can become more aware of how your usage of social media influences you. If you would like to work on this further, you could consider connecting with a counsellor. To do this, click here.

     

    If you would like to discuss this further or need some help or support in this or any other area, our counsellors would be happy to help.

    https://member.1to1help.net/?to=articles/Setting-Boundaries-on-Social-Media/NjYy

    https://member.1to1help.net/?to=articles/Dealing-With-Virtual-Fatigue/MTAwMA==

    https://www.forbes.com/sites/pragyaagarwaleurope/2018/07/30/5-ways-to-overcome-online-social-media-fatigue-for-mental-well-being/?sh=58e63b221cfa

    https://nyctherapy.com/therapists-nyc-blog/social-media-anxiety-how-to-understand-and-deal-with-social-media-anxiety/

    https://oasiseducation.com/wellbeing-strategies-for-social-media-fatigue/

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      Existential Crisis

      Having An Existential Crisis? Here are 5 Ways to Solve It

      by Self Development
      Existential Crisis
      Image Source: Freepik

      Have you ever had one of those days where you are sitting in your car, stuck in traffic, and you wonder “What is the point of all of this? Why are we here?”

      Or maybe you are a successful professional, working in your industry for a while. Lately, you have started questioning the true purpose of your career, wondering if it truly aligns with your deepest values and aspirations.

      If you relate to similar situations such as the ones mentioned above, then you may have been struck by an existential crisis.

      What is an Existential Crisis?

      An existential crisis is when one deeply starts to question their purpose and meaning in the world. It isn’t just something philosophers reflected on—it’s a human experience that can affect all of us. Therapists like Viktor Frankl and Irvin Yalom have explored existential themes and applied them to psychology. So, when you find yourself questioning your existence, remember you are not alone.

      The origin of the term “existential crisis” can be traced back to the school of philosophy known as existentialism. Existentialism explores the nature of human existence, freedom, choice, and the search for meaning.

      Who is likely to face it?

      Existential crises can affect people at different points in their lives. It can occur at various stages of life, such as during adolescence, midlife, or in response to significant life events or transitions. It’s important to remember that existential crises can happen to anyone, regardless of age, gender, or cultural background. The findings of the survey conducted by OnePoll on behalf of Vejo, where 77% of Americans agreed that 2020 caused an existential crisis for the country, highlight the widespread impact of such crises on individuals’ lives and collective consciousness.

      What to do when you feel this way?

      • Acceptance: One of the most powerful steps you can take is to accept and embrace the existential crisis. While it is not easy to embrace discomfort and uncertainty, working towards accepting these uncomfortable thoughts and feelings can help you seek deeper meaning and understanding. Through acceptance, we foster self-compassion and create space for personal growth. This brings an opportunity for transformation where one can lead a more authentic and purposeful life.
      • Create a sense of meaning: Existential crises may involve a search for meaning and purpose. One way to do that is to actively seek and cultivate meaning in life. We could do this by identifying values, exploring passions, and engaging in activities that align with our personal purpose. By finding meaning, whether through relationships, work, or personal pursuits, we can anchor ourselves amidst uncertainties.
      • Seek support from loved ones: An existential crisis may feel isolating. Seeking support from our loved ones can help in reducing that sense of isolation. It can help us garner emotional support and valuable perspectives. You never know, your loved one may have had a similar experience.
      • Read up on existential philosophy: Adding to the earlier point, it may be comforting to discover that others have grappled with similar questions and concerns. Existentialist thinkers such as Sartre, Camus, and Nietzsche have explored questions about existence, freedom, and the human condition. Exploring different philosophical perspectives can provide you with valuable insights and help you make sense of your own experiences. A good start to this journey could be books like “Man’s Search for Meaning” by Viktor Frankl and “The Stranger” by Albert Camus.
      • Contact a counsellor: Another valuable solution for navigating an existential crisis is to reach out to a counsellor. They can help in exploring existential questions, finding meaning, and developing strategies for coping with the challenges that arise during such periods.

      An existential crisis invites us to delve deep into the fundamental questions of life. In the words of Søren Kierkegaard – “Life is not a problem to be solved, but a reality to be experienced.”

      To know more about this topic, take a look at the following resources:

      https://member.1to1help.net/?to=articles/Rewriting-Your-Life-Story/ODQx

      https://member.1to1help.net/?to=articles/Six-Steps-to-Becoming-a-Better-You/NjQy

      Understanding Your Emotions Using the Feelings Wheel

      by Emotions and PersonalitySelf Development
      Image Source: Freepik

      Sometimes understanding our feelings can be very confusing and elusive. There are days when burying a feeling deep beneath the skin seems far more comforting than letting ourselves experience it. Even if we do sense these feelings, we often struggle to put them into words.

      Despite these challenges, it is only healthy to get in touch with our feelings.  Let’s just take a moment to visualize this: say you are standing in a swimming pool, and beside you is a beach ball you don’t wish to play with. You fiercely try to push this ball underwater, to keep it away. But what happens then?

      To our dismay, the ball that was meant to sink gushes out of the water, right back at us! Instead of forcefully shoving the ball away, what if we just let the ball be? Initially, the ball is uncomfortably close to us, but with time, the ball sways away with the wind, or we may perhaps swim elsewhere in the pool. We acknowledge that the ball is still within the pool but safely away from us.

      Now what if I told you that the ball represents our feelings? The more we push, the faster it springs back. Perhaps the key to dealing with our feelings is to just acknowledge and allow them to be!

      Feelings Wheel: A Guide to understanding our feelings

      The feelings wheel is a simple tool that helps us recognise and communicate our feelings. It comprises a circle with six “primary emotions” (happy, surprise, fear, anger, sadness, and disgust) that are quite easy to identify. This is then followed by 64 more complex “secondary emotions” on the outer edge of the circle that help in pinning down our emotions more accurately.

      Why use the feelings wheel?

      Rita had a difficult day at work, a project she was working on had failed. She was rude to her co-workers and continued to feel angry towards her kids when she got back home.

      While it is understandable for Rita to feel angry for failing, could there be more to this anger? Perhaps beneath this anger were deeper layers of “disappointment” for not being able to complete the task, or she was “anxious” about having to discuss this with the client the next day.

      Oftentimes we mask our feelings with other emotions that are easier for us to express, like anger in Rita’s case. However, using the feelings wheel allows us to access layers of feelings which we may miss out on otherwise.

      How does the feelings wheel help?

      • Lowers emotional distress:  A 12-year research study indicates that suppressing emotions led to an increased risk of cardiovascular disease and on the contrary labelling helps lower the grip that emotions have on us, thus giving us more control over our emotions.
      • Helps identify triggers: Being mindful of how we feel helps us stay prepared to deal with those emotions. Just like how we grab a bite when we feel “hungry“, feeling “exhausted” could indicate the need for a break.
      • Broadens our emotional vocabulary: Helps us get an in-depth essence of what we feel as opposed to what we think we feel. Like saying Sad vs Lonely or Abandoned.

      How do I use the feelings wheel?

      Begin by identifying the primary emotion you relate to, continue to trace the secondary emotions; and pick what suits you the best.

      • Verbal expression: Try saying, “I feel…” or you could even help others articulate their emotions by saying, “Sounds to me like you are feeling…” Robert Corso, a Child research expert suggests that children who see adults express emotions are more likely to follow suit.
      • Journaling: Writing down our emotions in a similar manner has often proved to bring a sense of relief.
      • Usage in Art: The feelings wheel is colour coded, making its usage a lot more stimulative and fun. One could also use these shades to express emotions through art.

      Concluding this with a powerful dialogue from a web series that reiterates how feelings add meaning to our lives – “You feel a lot, which means you are going to hurt. But it also means you are going to live a life that is emotionally rich and beautiful”

      Remember, if we don’t choose how to respond to our feelings, our feelings will choose for us, and that may not be very convenient!

      Read similar articles:

      https://member.1to1help.net/?to=articles/Breaking-Down-Primary-and-Secondary-Emotions/OTM2

      https://member.1to1help.net/?to=articles/Coping-with-Emotions-at-Work/MjE=