“Everything can be taken away from a man but the last of human freedoms-the ability to choose one’s attitude in a given set of circumstances, to choose one way…viktor Frankl.”
We all have had one of those days, where things don’t go right, the car broke down on the way to work, your boss gives you more assignments on an already busy schedule, or when your best friend stops talking to you. Then you start to feel stressed.
Feelings are neither right or wrong. They do not come out of nowhere as they are influenced by our own thoughts and perceptions of a situation. Holocaust Survivor Viktor Frankl said it best when he stated “in between stimulus and response there is a space, in that space lies our power to choose our response, in our response lies our growth and freedom.” When you are connected to your body, you are able to notice when you are breathong shallow or tensing your shoulders. When you notice these reactions, you have the power to decide how you will respond. However, most people run on autopiolt and allow their feelings to be in control.
All to often feelings go unchecked because we allow our thoughts to trap us into strong negative feelings. So for example, if we “feel angry,” therefore we must be angry. If we “feel” sad then we must be sad. But upon closer inspection, we realize that these feelings get their power and energy from what we are thinking. In the world of psychology we call these thoughts “Cognivite Distortions .”
Here are just a few of common cognitive distortions:
labeling : Labels can limit our options and may make us feel helpless, victimized and anxious. Some examples of labels are, “his a jerk,” “I’m stupid,” “i’m not good enough,” etc
Mind reading: This is especially common amongst teenage girls and women. Often times, girls and women will try to read the mind of others based on a simple look, action or lack of action. For example, a friend did not like a picture on Face Book, that must mean she hates me, or doesn’t like me.
All or nothing: This way of thinking is in “absolute,” terms and using words such as every, or never. Thus we often convince ourselves that if we can’t have it all, we can’t have anything. For example, if I can’t be first in my class, why bother studying at all, or if you don’t score perfectly in a competition, you see your-self as a failure. This type of thinking creates expectations neither we nor others can ever meet, and so we are inevitably and frequently disappointed.
Mental Filter: Only hearing what you want to hear which is usually based on our belief system. So if you believe that you are “stupid,” you will ignore all the positive stuff that a teacher is telling you and focus on what is wrong.
Here are some tipson when you feel like your feelings are taking control over your mind and body?
Breathe: Not only has deep breathing proven to be relaxing, it has also been scientifically proven to the brain, heart, digestive and immune system. So when you start to feel the heart beat fast, your shoulders tensing and butteflies in your stomach, just take ac ouple of deep breathes.
Learn to become aware of your feelings: Notice when you are breathing fast, or clenching your jaw, or just wanting to throw up or break down and cry.
Become an investigator: Ask your-self if these feelings are fact or fiction. What cognitive distortions are using to validate these feelings? If something bad happens, what does that mean about me?
Move: The energy needs to go somewhere, so get up and move. If you can remove your-self from the stressful situation. If your sitting down, stand up and stretch. Go for a walk.
Focus on right now: When people are caught up on their feelings, they are usually focused on past or future events. So take a deep breath, and take a look around you and name the things that you see in front of you. This helps your brain to calm dwon and focus on the here and now.