Let all the emotions out and then take note of what comes out. Write it down in your notes app or notebook.
Then keep think about how you can manage this differently. Think about why you cared more about it and how that’s different to now.
First, I remind myself to observe the emotion. Not to resist it, let myself feel it without attaching to it, and let it flow through. If I’m not resisting but it still won’t pass, then I sit with it and ask, What is this anger trying to tell me? Usually there isn’t an answer. Just making space for the question is enough. But when an answer does come … 🤯.
Second, gratitude journaling really helps. I had an executive meeting one Monday morning, and I walked out so angry, it stayed with me all day. When I journaled that night, I forced myself to write about why I was thankful to have felt that anger all day. And holy cow, it shifted my entire perspective on my situation and my responsibility for it, and how I could change it.
Third (and this relates back to the first point), I stopped judging my anger. The more I make friends with my dark side, shadow self, or whatever you prefer to call it, the more whole I feel. And the more I do that, the more I realize my anger is more often than not a messenger.
Often it helps to write my thoughts and rereading it shows some irrational or incorrect perspective that I alter
If I am angry and I feel it’s justified, I’ll go outside. It’s important to have air. I’ll take deep breaths
- How can I disconnect yet still complete my fabulous evening routine?
- By disconnecting it means not touching the telephone at all?!
- What do you recommend doing when we face the disconnect habbit challenge?
- What helps you disconnect and unplug? Do you replace the habit of screen time with something else?
- How long did it take to disconnect from social media
- what are your habits to help disconnect?
- What part of your phone triggers you most to pick up your phone?
- I really like using my phone at bedtime because it is the only time I am alone and have time for playing games/browsing social media, etc. I know I shouldn’t use my phone at bedtime, so when do I get to play games?
- What are some things I can do that don’t have anything to do with my phone or computer to help distract myself.
- How do you deal with the desire to check your phone before bed to make sure you’re ready for the next day?