This five-step practice will improve your emotional well - being!

Everyone fights with his emotions, especially those that are difficult, unpleasant, and painful. Such emotions include but are not limited to anxiety, fear, sadness, frustration, grief, loss, anger, anger, guilt, and shame. Most people deal with these challenging emotions through one of the two extremes - avoiding their acceptance and feeling as much as possible because the feeling is simply unpleasant or overemphasized by all emotions and being overwhelmed by them.

N.O.A.H.S. It is a practice of awareness that Dan Mager, author of books, psychologist, has developed to deal with unpleasant and disturbing emotions. This practice works through a process of conscious recognition of our difficult, painful feelings, being present with these feelings, and going to peace with them. Here's the following:

#1 ) Note and appoint

The first is to note, become aware that you are experiencing an unpleasant emotion. Although initially, you cannot really know what emotion is, it is important to notice and accept that you are experiencing an emotion. The observation of emotion makes your experience clearer.

The next step is actually an extension of the feeling remark, and that's the identification of the particular emotion, his appointment. A fundamental part of the difference between a degree of strong or unclear emotions is to express them in words and give them a name. Tell yourself: I feel worried, or I feel angry, I feel sad, depressed, guilty, lonely, scared. Sometimes we feel more than an emotion at the same time.

If you have problems identifying and naming your emotions, start by connecting between your emotions and where you feel those emotions in your body. This, in time, will help you identify these emotions more quickly and precisely. For example, anger can feel like a grip on the shoulders, sadness like chest pain, fear like a lump in the stomach, and joy like the warmth of heart.

Research shows that simply naming a difficult emotion can reduce the effect that emotion has on us and improve our emotional intelligence. Words of expression make them less strong, in terms of their influence on us. As to brain activism, when we experience fear and anger, the amigdal focused on survival indicates increased activity. By naming these emotions, the activity moves from amigdal to the pre-balling cortex, part of the brain that prevents irrationality and helps us make better and healthier decisions.

2) Watch (Objectors)

Watch the emotion. Say hello to him and meet him: This is anxiety, sadness, fear, anger, etc. Just rely on your consciousness.

3) Allow (Allow)

Let emotion (Whatever it is) simply be. Let yourself feel it without having to fight it, get away from it, or get caught. Leave space. This act of permission takes us out of “fighting” and leads us to a more receptive and open state.

4) Hold (Hold)

Keep the emotion. Breathe in it, be present with him, exist with him, and start making peace with him.

5) Space (Space)

Now, release the emotion by setting room around it. View yourself by letting it go and putting on some kind of perimeter or border around it.

Notice what happens around you.

This practice helps to disable the attractive division of the autonomous nervous system and disable the body's stress response while simultaneously engaging in presimpathic division and triggers the response to relaxation. Pre-simpathic divisions treat those who are fired, relaxed, replenishing, and energy conservation. With its activism, breathing slows down and deepens, muscles soften, metabolism and pulse rhythm slow down and blood pressure decreases.

This practice includes elements of emotional adjustment, tolerance to suffering, self-incarence and self-admission. As a result, whenever you use this practice, the emotions with which you are almost always challenged become less and less minor/diseased and begin to spread.

All the progress of this practice can last as long as you ask, but there is no need for more than one or two minutes. Whether they are pleasant or painful or neutral, your emotions are an inside part of what you are. You can't deny emotions without denying a part of yourself. Self-admission is a process that depends on finding ways to accept and make peace with those parts of yourself that you probably don't like.

Source Layer: Psychology Today