Master Your Emotions (Workbook)
Master Your Emotions (Workbook)
Master Your Emotions (Workbook)
Workbook
Happiness
Identify things that you believe give you shots of dopamine (TV, video games,
gambling, social media etc.) . Write them down:
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Which one of these things are you the most ‘addicted’ to. What activity, if you
were to take a break from, would you be craving? Write it down:
The nature of the ego
Write down the things you feel you identify the most with (your body, your rela-
tionships, your country, your religion, your car etc.)
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I enhance my value by trying to associate with smart or famous people
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I like to gossip
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I often complain
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I seek attention (recognition, praise or admiration)
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How does your ego impact your emotion? Write down some of the ways your
ego generates negative emotions. Try to be specific.
Take just a few minutes to go through the following 10 steps by visualizing each
step in your mind. If that helps close your eyes.
My negative emotion:
Step 2. Acknowledge that this emotion isn’t bad. See how it comes and goes and
isn’t you.
Step 3. Remember that emotion and notice how it is nowhere to find in your
present reality.
Step 4. Ask yourself what you can learn from that emotion. What is it trying to
tell you and how can you use it to grow?
Step 5. Notice how that negative emotion tainted all your experiences, perhaps,
even tricking you to believe you’ll never get out it.
Step 6. Remember how you felt the need to identify with this negative emotion
and/or with the story that goes with it. Entertain the idea that you could have
detached yourself from it.
Step 7. Remember how this negative emotion seemed to narrow down your per-
spective and limit your potential.
Step 9. Notice how you created mental suffering out of that emotion by adding
your own judgment to it.
Step 10. Finally, realize that your negative emotion exists only in your mind and
notice reality has no problem.
Part II. What impact your emotions
You can change your emotions in many different ways. What will you do person-
ally to positively impact your emotions?
How will you use your body? What type of exercising will you do? Will you use
power posture? (for example of power posture check the video here)
How will you use your thoughts? Will you meditate, use positive affirmations
or visualization?
Examples:
• I will visualize my goal every morning for 5 minutes allowing myself to feel as
if I had already accomplished it
• I will meditate 5 minutes every day for 30 days as soon as I wake up
• I will repeat the affirmation “I love being confident” for 5 minutes every day
• One or two emotional issues you currently have. Ask yourself, “What emotions
if I could get rid of, would have the most positive impact on my life?”
• Your interpretation of these issues. Ask yourself, “What would I need to be-
lieve for my story to be true?”
• New empowering meanings that will help you deal with these issues. Ask
yourself, “What would I need to believe to avoid experiencing these negative
emotions?”
Letting go of your emotions
Additional tip:
Keep practicing letting go of emotions in your day-to-day life
Conditioning your mind
Get into the habit of depositing positive thoughts in your mind every day. Choose
one emotion you want to experience more of in your life and committing to con-
ditioning your mind every day for at least 30 days.
Examples of emotions:
• Gratitude
• Excitement
• Self-esteem
• Certainty
• Decisiveness
My emotion(s):
Now, write down what you did specifically to overcome that negative emotion:
Then, ask yourself, “How could I have changed my behavior in such a way that it
would have influenced my emotions positively?”. Write it down below:
Changing your environment
Write down below any activities that you believe may negatively impact your
emotions.
Examples: Negative friends, TV, gossiping, social media, video games etc.
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For each activity write down what is the consequence (It makes you feel guilty,
demotivates you, erodes your self-esteem etc.)
Write down what you could instead that you improve your mood
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Short-term solutions
The following techniques will help you manage your negative emotions as they
arise. Try them out, and keep the ones that work for you.
Take action
• Do it anyway: Let your feeling be, and do what you have to do. What differen-
tiates children from mature adults, is the ability adults have to do what they
have to do whether they feel like it or not.
• Do something about it: Your behaviors indirectly change your feelings. Ask
yourself, “what action can I take in present reality” to deal with your current
feeling. Then, go do that.
Just relax
• Rest: take a nap or a break. Sometimes all you need is some rest. When you’re
tired, you’re likely to experience negative emotions.
• Breath: Slowly breath in and out to relax. The way you breathe affects your
emotions. You can use breathing techniques to calm you down or give you
more energy.
• Relax: Take a few minutes to relax your muscles. Start by relaxing your jaw,
the tension around your eyes and the muscles on your face. Your body affects
your emotions. As you relax your body, your mind relaxes.
• Bless your problems: Thank your problems knowing they are here for a rea-
son and will serve you in some way.
Long-term solutions
The following techniques will help you manage your negative emotions long-
term.
What caused these emotions? (Did specific thoughts/external events lead you to
feel the way?)
What happened exactly? (Did you change your thoughts, take action or did it
happen naturally?)
What could you have done to avoid or reduce these negative emotions?
Not being good enough
Identify triggers
What thought are you identifying with? Which areas of your life are concerned?
Write down the following:
• Write down all the things you’ve accomplished in your life. Come up with a list
of fifty things.
• At the end of each day, write down all the things you’ve accomplished that day.
Try to come up with 5 to 10 things each day.
No “Thank you, but…”, “Thank you, you too” or “It wasn’t a big deal”, just “Thank
you”.
Stress/Worry
Examples of things you may worry about are your health, your financial situa-
tion, your work, your relationships or your family
Now, write at least ten things you’re worrying about in a typical week.
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Write down how often you’re thinking about that person in your day-to-day life:
Now, put yourself in the shoes of that person. How much do you think he or she
thinks about you?
For each item on your list write down why you care. What is the issue here?
What image are you trying to protect?
1.
2.
3.
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Resentment
4-step method to let go of resentment
1. Changing/reevaluating your interpretation
Write down what exactly happened. After you remove your interpretation, what
are the hard facts?
3. Forgiving
Now, that you’ve found a channel to express yourself, you can forgive. Write
down how your resentment affects your happiness and peace of mind:
Now, imagine how your life would be and how you would feel once you let go of
resentment. Do it right now. Let go and allow yourself to forgive.
4. Forgetting
Finally, forget. Commit to letting go of thoughts of resentment. When such
thoughts arise, let go of them.
Depression
• Exercise: Exercising is a great way to calm your mind and connect with your
body and has a positive effect on your mood.
• Meditate: Meditation is a great way to observe your mind and stop identifying
with your thoughts so heavily.
• Get busy: Getting busy allows you to avoid excessive thinking.
• Focus on other: Dale Carnegie in his book How to Stop Worrying and Start
Living, argues that depression can be cured in 14 days. How? Just by thinking
of ways to help one person every day for two weeks.
Jealousy
Fear/Discomfort
• The direct consequence of procrastination is that you’ll achieve far less than
you could during your time spent on earth.
• The indirect consequence of procrastination is that you may feel bad about
yourself.
Write down what procrastination costs you. How does it affect your peace of
mind? Your self-esteem? Your ability to achieve your dreams?
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• I don’t have time for that → I find and make time for whatever I’m committed
to.
• I’m too tired → I have control over my mind and I have more energy that I
think. When I schedule a task I complete it.
Create affirmations or mantras around your new story. Repeat them to yourself
every morning and throughout the day until they become part of your identity.
Your affirmation(s):
How I procrastinate:
Write down below what you can do to make it easier to work on your important
task:
My one task:
1. Visualizing yourself doing the task: Before you start a task, visualize yourself
working on it.
2. Visualizing yourself having completed the task: Imagine yourself having
completed the task. How would you feel once the task is done? Liberated?
Happy? Proud?
Additional tip:
Each time you finish a challenging task, take a few seconds to notice how that
makes you feel. Remind yourself of that feeling whenever you start working on a
difficult task.
Creating a system
To help you take action when you lack motivation it is important to:
• Have a system that allows you to stay on track with your goals
• Build the self-discipline needed to do things when you don’t feel like it
• Have self-compassion and love yourself instead of blaming yourself
What daily routine can you put in place to stay on track with your goals? (exam-
ples: create a morning ritual with positive affirmations, visualizations or work
on your most important task first thing in the morning)
To build self-discipline, what task can you commit to doing every day for the
next 30 days?
My tasks:
Let me wish you all the best with your new endeavors. I’m very much looking forward to hearing
from you on my website.
Thanks a lot!
Thibaut Meurisse
Founder of Whatispersonadevelopment.org
Other books by the author:
Goal Setting: The Ultimate Guide to Achieving Goals That Truly Excite You
Habits That Stick: The Ultimate Guide to Building Powerful Habits That Stick Once And For All
The Greatness Manifesto: Overcome Fear and Go After What You Really Want
The One Goal: Master the Art of Goal Setting, Win Your Inner Battles, and Achieve Exceptional
Results
The Thriving Introvert: Embrace the Gift of Introversion and Live the Life You Were Meant to Live
Upgrade Yourself: Simple Strategies to Transform Your Mindset, Improve Your Habits and Change
Your Life
Wake Up Call: How to Take Control of Your Morning and Transform Your Life
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