Stil jete

A simple habit that will make you happier takes less than 2 minutes

A simple habit that will make you happier takes less than 2 minutes

By Stephanie Harrison/ Just understand your feelings!” How many times have you heard this message, whether in social media posts, mental health articles, or from well-meaning friends?

As a researcher into the psychology of happiness, I've seen how this can create problems for our well-being. Without knowing how to understand our feelings, it is difficult to treat ourselves with compassion, make wise decisions, and grow as people.

Here is a simple process I use:

Step 1: Notice the feeling

A simple habit that will make you happier takes less than 2 minutes

Breathe deeply in and out to center yourself. Next, ask yourself, "What feelings am I experiencing right now?"

Pay attention to any physical sensations you are experiencing. For example, you may be able to recognize anger because of a tight feeling in your chest, or notice fear because of a nervous feeling in your hands or feet.

Step 2: Name the feeling

A simple habit that will make you happier takes less than 2 minutes

Expressing your emotions in words makes them easier to manage.

How would you describe your emotional experience right now: annoyance, anger, envy, fear, disgust, disappointment, sadness, grief, or something else? The more specific the better.

Describes the feeling out loud with a phrase like: "I'm experiencing frustration right now."

Step 3: Acknowledge the feeling

A simple habit that will make you happier takes less than 2 minutes

Growing up, many of us were taught to suppress or hide our emotions. So, as an adult, your first instinct may still be to push them away. You may think, "It's wrong to feel that emotion."

Research has found that suppressing our emotions can have negative consequences for both physical and mental well-being. Instead, we want to accept it.

This emotion is offering you the opportunity to make a different, healthier choice. Use a phrase such as: "I admit that I feel angry right now."

Step 4: Stay with the feeling

A simple habit that will make you happier takes less than 2 minutes

Once you have accepted the feeling, open up to it and experience it fully. Neuroanatomist Jill Bolte Taylor discovered that the physiological experience of an emotion lasts only 90 seconds.

Commit to staying with the emotion for a minute and a half, giving it your full attention.

Step 5: Stay with the feeling until it changes.

A simple habit that will make you happier takes less than 2 minutes

At some point, you will notice that the feeling has changed. Now you can feel calmer, as if a storm has passed. You may also notice another feeling appearing in its place.

This is a sign that you have allowed yourself to fully experience the emotion.

Step 6: Offer yourself compassion.

A simple habit that will make you happier takes less than 2 minutes

Take a moment to offer yourself kindness, to honor what you just experienced. There are many ways to do this, including:

· Putting your hand on your heart and saying to yourself: "I am here for you".

· Calming yourself physically or taking a few deep breaths.

Step 7: Reflect on what the feeling has to teach you.

A simple habit that will make you happier takes less than 2 minutes

It is important to remember that this emotion has a purpose. It can help you better understand yourself, your life and what you need most. When we repress our emotions, we cut ourselves off from this knowledge.

Ask yourself:

· What thought led to that feeling?

· How did my past experiences influence that thinking?

· What does this feeling indicate about how my needs are being met?

· What lessons does this emotion have to teach me?

Step 8: Decide how you want to respond.

A simple habit that will make you happier takes less than 2 minutes

Now that you've experienced your feelings and learned from them, you're ready to respond wisely and make the best choice you can.

It will look different depending on the situation. You may need to pause, gather more information, ask for help, prioritize a specific need, or reach out to connect with someone.

Ultimately, using this process, you will be able to make a plan that will support your well-being, empower you to nurture your relationships, and help you achieve your goals.