Breakthrough your comfort zone – What will you get from this article?

Is this FOR you?

By the end of this article, you will have:

Understood the emotional nature of your COMFORT zone.

Grasped how your COMFORT zone is helping you; and yet how it is not fulfilling you.

Discovered all the necessary & chronological steps for leaving your COMFORT zone.

Grabbed a success-proof process, with sequential phases to leave your COMFORT & attain mastery of a new skill, and also build COMFORT with that new situation or interaction.

Raised your awareness of all the emotional stages; and challenges that you will encounter with mastering that new skill set.
Examples:
– Getting out of poverty by learning how to earn money.
– Escape from bullying by learning how to defend yourself through martial arts.

Note:
This also means that when you will master the emotional stages involved with learning that new skill, this can ease your learning which can ultimately improve your situation.

Is this like YOU?

� Have you ever been:
– Stucked in that “COMFORT zone”? Meaning not willing to take risks? Or not even trying anything new?
– Avoiding new experiences?
– Taking action eventually and eventually shortly giving up?
– Not following through, especially when the “going” gets tough?`

� Would it be useful for you to:
– Discover our universal human nature when we face challenges?
– Find out if you fall into that universal behavioural pattern?

� Would like you to pick up the “emotional roadmap” when:
– Developing and mastering a new skill set?
– Becoming comfortable with a new situation or interaction?

What will you learn?

You will learn about your “COMFORT zone”, specifically:
– What it is?
– How it works?
– What does it do to you?
– How to get out of it?
– Lastly, how to become comfortable with something that is currently “uncomfortable”?
→ This means building NEW COMFORT with the uncomfortable.

Reminder – Why learn this?

With this knowledge, you would be in an improved position to:
Gear yourself toward the impact & results that you want
Increase your well-being & self-confidence
Manage any unwanted thoughts or behaviour stemming from your PRIMAL mind (Emotional brain – See this article for information on your emotional brain)

E-motion brings motion !

How good you are you at leaving your COMFORT zone

Your story is the same as mine:
The universal human drive tied to your COMFORT zone

DISCLAIMER:
Only for the purpose of illustration, I will mention my journey to illustrate how you and I are the same, how we are both driven by the same universal human drive.

You and all of us had a mentor. And yes, I can tell you my life, I’ll tell you a few nuggets of knowledge only to make that point.

When I was 17 years old, I learned how to do Taekwondo.

At 25, I worked in retail, fashion retail for Yves St-Laurent and a few other designers, so I learnt how to dress.

A few years down the line, at 30 years of age, I wanted a bit of muscle, so I started training with a PT.

With a bit of muscle, just a little bit, at 35 I wanted to get a grip on my emotions. To the point that I had a few different mentors who taught me about emotional intelligence, neuro-linguistic programming and a few other topics that get that grip on my emotions.

But now all these stories and including your own stories, with your current abilities: speaking, driving or whatever that you’re so good to do.

� What do your experiences and my experiences have in common? �

My experience and all your experiences, what do they have in common?

The willingness to LEARN & GROW.

→ How do you grow & learn?

For a lot of us, when we want to learn and grow, we all have this nice and cosy COMFORT zone. And we are all inclined to stay up there.

But, how do you get outside of that COMFORT zone? As outside of it, is threatening.

Well, realise that:

Learning, and growing is a PROCESS.

� How do you get the willingness to learn & grow?�

The emotion that ties you to your COMFORT zone

In green, this is your COMFORT zone.

Notice above the name are the emotion that most people would feel, what is the main feeling there?

As you see there, it’s comforting, its main feeling is SAFETY.

Note:
Staying in your COMFORT zone can fulfil your need for “Familiarity/Safety”, this is a necessary emotional need as highlighted in this article about your PRIMAL mind.

That need for COMFORT (Familiarity/Safety’) can be developing familiarity with:
– People
– Culture
– Faces
– Places
– Topics & knowledge
– Know-how & literacy: skills/competency
– Environment

Examples of safety with travelling:
– Someone may NOT travel abroad alone due to unknown factors and causing the person to feel unsafe.

– While another person can travel to faraway lands and can feel safe in the hotel, or plane as that person may have already done (familiarity) many trips alone. It now feels comfortable for that person to do it again and again!

→ Anything known can go FOR your innate need for “Familiarity/Safety”.
→ Anything UN-known can AGAINST your innate need for “Familiarity/Safety”.

Get out of the COMFORT zone

But why do you want to get out of there? Why?

It’s on you!

Simply because your needs are not met, in your COMFORT you are unfulfilled.

Example of unfulfilled needs with my story:

– When I was 17, I felt weak. I didn’t know how to fight.
– At 25, I didn’t know how to dress up.
– When I was 30, I didn’t know how to have a strong body.
– And lastly, I didn’t have a grip on my emotions before I became an emotional trainer.

If you don’t get outside your COMFORT zone, you are already unhappy and this is on YOU already!

If you stay in your COMFORT zone, realise that some of your others needs are not met.

So, what do you do to get outside of your comfort zone?

From COMFORT to MASTERY (NEW COMFORT zone)

REMINDER:
The words on top of each zone are the emotions that most people feel when going through each zone.

� What does emotion do to you? �

E-motion brings motion.

So from that SAFETY, your “needs are unmet, unfulfilled and ACTION” is taken, consequently & next is the STUCK zone.

COMFORT to the STUCK zone

In the STUCK ZONE, you would feel stuck and along with it, you feel PAIN.

One of the reasons for that PAIN is that you don’t know what to do and it hurts.

And this is when maybe when a mentor can share that knowledge. And yet, it is still hard, it hurts.

The PAIN can also be fear, exasperation, or resentment.

A way out can be with the process of “rationalise & force yourself” through the next zone.

Note on rationalisation:
There are many ways to rationalise, it is all articulated in the emotional intelligence workshop.

One way to rationalise is to remember that you’re unhappy as your needs are not met.

So whatever you do, you do it for you.

So do you really want that need to be met?

Example of unfulfilled needs with my story:
– Do you want to know how to fight? (Taekwondo)
– Do you want to know how to dress up? (Fashion jobs)
– Do you want that body and strength? (Gym)

It’s up to you to meet your needs.

If you do want it, then push through that STUCK zone by reminding yourself to meet your need.

So whatever you do, you do it for you.

STUCK to the LEARNING zone

You are now in the LEARNING zone, where your mentor is even more important.

But here the main emotion here is FRUSTRATION. In the LEARNING zone, you do get frustrated.

So, what do you do for the next step?!
→ You “execute & commit” yourself to that process.

How do you do that?

Your mentor can eventually help you because that person is qualified to have the process, behaviour, habits and beliefs for that success.

Example of unfulfilled needs with my story:
– So, for example, I learned taekwondo, the guy was a master at Taekwondo, so he taught me, he has a track record.

After you “execute & commit“, this process leads you to your own MASTERY:
→ Your new comfort zone.

LEARNING to MASTERY (NEW COMFORT zone)

Example of unfulfilled needs with my story:
Writing this article, delivering workshops on emotional intelligence was uncomfortable, even very uncomfortable.

Yet through time, through practice, through remembering that this is for my needs to be met and it is also fulfilling my purpose.

I rationalised it, I forced through it and execute it as we speak!

And I am still committed to it, so that now, this becomes my NEW comfort zone.

So, whatever you want you to do, whatever you want to learn.

Remember, it is all about your needs & what you want.

It is all for YOU & only for YOU.
So take action, rationalise, force it through, execute and commit!

Enjoyed this article & curious to take it to the next level?

Realise that this article is an extract from the fundamentals of the Calm & stress management, Social intelligence & Emotional intelligence workshops.

These workshops are transformative blends of relaxation, mind management & communication tools & techniques. 

Designed to release your best, these workshops will deliver you the methods to :
Become more relaxed & reduce your stress
Be in charge of your emotions & increase your well being
Develop your leadership & influence

→ For any questions about these workshops, you can schedule your FREE discovery call to find out more.

Up until next time, go learn & go RELEASE YOUR BEST !!!

The post 💥 Shatter comfort zones, conquer new challenges! Ready to redefine your limits? 💪 first appeared on Release your BEST.

Is this FOR you?

By the end of this article, you will have :

Raised your awareness of your thoughts

Boosted your peace & happiness hormones with a simple, natural, and easy method.

Provided you with an alternative for dealing with stress, anxiety, depression, and more.

Is this like YOU?

� When you are stressed or overwhelmed, have you ever wanted to check out & disconnect from these stressful thoughts?

� Would a short, relaxing & mind refreshing practice be beneficial for you?

→ This practice will allow you to check out & come back at peace, at ease, with a clear mind and NO stressful thoughts.

What will you learn?

You will learn about :
– The optimal mindset for mindfulness
– Practice mindfulness of breathing

Reminder – Why learn this?

With this knowledge, you would be in an improved position to:
Increase your well-being & happiness
Manage any unwanted thoughts or behaviour steeming from your PRIMAL (Emotional) mind

E-motion brings motion !

Reminder – The 3 core principles of mindfulness

As highlighted in this article, the 3 core principles of mindfulness practice are :

Principle 1: Notice what you notice and as far as possible, without judgment or expectation, 

Principle 2:Bring your awareness to whatever sensations that you may find, moment by moment

Principle 3: Use your body and breath, as your home base for your attention

Mind-set for your mind-fulness

Mindset for your first session

If possible, be and stay curious about this new experience.

As this is something new for you, becoming comfortable can take time, and building comfort is a process.

If possible, it is best to leave any judgment after a couple of sessions, this is to get the most out of this highly beneficial practice.

Until then, wait to form your perception of the practice and do the practice with an open mind.

Get the most by staying curious, trusting the process & carrying on practising.

Mindset after a couple of sessions

Whatever the outcome will be, decide what are the benefits and pick what you can take away with you.

Practice, take what you like & leave the rest.

Mindfulness of breathing – FREE Audio

Unlike mindfulness with the body scan, this is a short-form practice.

The practitioner brings awareness to ONLY the breath.

As it is about 12 minutes, it can be practised during the day and at any time you can.

When possible, listen to this FREE tape. It will guide you step by step on how to raise your awareness of your breath and fully relax you.

Enjoyed this article?

This article is an extract of calm & stress management & Emotional intelligence workshops.

These workshops are a transformative blend of relaxation, mind management & communication tools & techniques. 

Designed to release your best, these workshops deliver you the methods to :
Become more relaxed & reduce your stress
Be in charge of your emotions & increase your well being
Develop your leadership & influence

→ For any questions about these courses, you can schedule your FREE discovery call to find out more.

Up until next time, go practice, go learn & go RELEASE YOUR BEST !!!

The post 🍃😌Embrace Serenity: FREE mindfulness of breathing audio for your relaxation and contentment 🌿🎧 first appeared on Release your BEST.

Is this FOR you?

What you will learn today will get you to :

Realise the benefits of mindfulness for most aspects of your life.

Grasp what mindfulness is

Discover how mindfulness can benefit you

Separate the myths from science about mindfulness

Is this like YOU?

� Have you ever had thoughts that got you to :
– Check out mentally when you are learning or speaking to someone?
– Go blank, during a presentation or an interview?
– Freak yourself out by thinking about what could happen next?

� When you are stressed or overwhelmed, have you ever wanted to disconnect?

� Have you ever heard of mindfulness & yet haven’t really grasped what it is?

What will you learn?

You will learn about mindfulness, specifically:
– What it is
– Why you need it
– Its scientific studies
– Its core principles

With this knowledge, you would be in an improved position to manage any unwanted thoughts or behavior coming from your PRIMAL (Emotional) mind.

Reminder – Why learn this?

With this knowledge, you would be in an improved position to:
Gear yourself toward the impact & results you want
Increase your well-being & happiness
Manage any unwanted thoughts or behaviour steeming from your PRIMAL (Emotional) mind

E-motion brings motion !

Reminder – Your instinct to CONSTANTLY interpret information

As exposed previously in this article, your instinct is to CONSTANTLY interpret information.

Your brain is set to constantly give meaning to a present experience in reference to your past, future, or incoming consequences.

We are too often busy judging, interpreting & reacting instead of just being present.

Why do you need to be mindful?

These CONSTANT thoughts can disturb your focus, it doesn’t allow you to be fully present & immersed in that moment.

Would it be helpful to you to:

STOP this internal chatter?
Move your attention is on what’s happening?
Be immersed by listening & observing?
Respond instead of reacting?

→ The capacity to be in the present moment can be developed with mindfulness practice.

Mindfulness

The benefits of mindfulness

Once practiced and mastered, mindfulness will deliver numerous short & long-term benefits.

Short-term benefits of mindfulness: 

Relax you and appease your PRIMAL (Emotional) mind patterns

Raise your conscious awareness of your thoughts & feelings

Become familiar with your own mind

Learning to be awake and present in important moments of your life

Long-term benefits of mindfulness: 

Develop your body awareness:
This is crucial in establishing the foundation of the awareness of your thoughts.
This is because your body can be your notification system
Your body acts and reacts before you consciously do as highlighted in this article.

Your body act & react before you do

Learn to relate in an alternative way to challenges.

Enter easily a flow state or be “In the zone” :
It is your mental state when you are immersed & focused on an activity.
In that state, you are fully involved and perform excellently and naturally in this activity.

What is mindfulness?

Mindfulness is your ability to CONSCIOUSLY pay attention without any judgment to :

– Your inner world :
Current body sensations, feelings, thoughts, and emotions.

– The outer world :
Nature, people, place, and anything else that is around at that present moment

Mindfulness is your ability to experience the present moment & without any judgement

What did the science say about mindfulness?

Leading academic research institutions have demonstrated the effectiveness of mindfulness.

Science fact

Their studies have shown that with constant practice, structural and functional changes occur in the brain, some of these are :

– Grey matter increase in the brain regions in charge of muscle control, sensory perception, memory, emotions, speech, decision making, and self-control – Research by Hoezel and Lazar of Harvard University, and others, published in 2011

– Decreased brain activation in the amygdala (PRIMAL emotional mind) – Research by Goldin and Gross of Stanford University, published in 2010

– Increased brain activity in the prefrontal cortex (RATIONAL brain), in charge of regulation of your emotions & stress levels – Research by Davidson of The University of Wisconsin – Madison published in 2012 & 2013.

2 formal practices: Body scan & breathing

There are essentially 2 formal practices of mindfulness, the length and focus vary upon the practice, there is:

– Mindfulness with the body scan

In this long-form practice, the practitioner brings awareness by feeling any sensation to EVERY part of the body one after the other. 

As it is less than 30 minutes, this is best suited for early morning or late evening practice.

– Mindfulness of breathing

In this short-form practice, the practitioner brings awareness to ONLY the breath, this is about 10 minutes so it can be practiced during the day and pretty much any time you can.

Note: You can practice by listening to the audio tape in this article

The 3 core principles

Whatever the form, the 3 core principles of mindfulness practice are :

Principle 1: Notice what you notice and as far as possible, without judgment or expectation, 

Principle 2 : Bring your awareness to whatever sensations that you may find, moment by moment

Principle 3: Use your body and breath, as your home base for your attention

Enjoyed this article?

This article is an extract of the Calm & stress management & Emotional intelligence workshops.

These workshops are a transformative blend of relaxation, mind management & communication tools & techniques. 

Designed to release your best, these workshops deliver you the methods to :
Become more relaxed & reduce your stress
Be in charge of your emotions & increase your well being
Develop your leadership & influence

→ For any questions about these courses, you can schedule your FREE discovery call to find out more.

Up until the next time go learn & go RELEASE YOUR BEST !!!

The post ⚡️🧠 Supercharge your mind with Mindfulness: Crush stress, boost focus, and find your happy place!😊🏡 first appeared on Release your BEST.

Is this FOR you?

By the end of this article, you will have :

Raised your self-awareness of your emotional patterns

Discovered your existing emotional/PRIMAL patterns

Realised HOW your PRIMAL mind influences some of your behaviours, reactions & attitudes

Is this like YOU?

Did it ever happen to you:

� Take things “too” personally?

� Not stop yourself from indulging?

� Feel uncomfortable about situations & later realise that “It wasn’t that bad”?

What will you learn?

You will learn about the 3 temperament features of your PRIMAL mind.

Reminder – Why learn this?

With this knowledge, you would be in an improved position to:
Gear yourself toward the impact & results you want
Increase your well-being & confidence
Manage any unwanted thoughts or behaviour stemming from your PRIMAL (Emotional) mind

E-motion brings motion !

Reminder – Your PRIMAL mind is part of your brain architecture, follows a thought process & holds functions

This article is a part of the series about your PRIMAL (Emotional) mind.

The 1rst article demonstrated how your PRIMAL (Emotional) is a MAJOR part of your brain architecture, you can read it to understand what you are made of.

The 2nd article introduced what are your PRIMAL (Emotional) functions & thought processes.

PRIMAL temperament feature # 1: Insecurity

PRIMAL – ALL or NOTHING Thinking

Situations are seen in :
→ Black & white
→ No silver linings

Examples: ALL or NOTHING Thinking:
– “End of the world !”
– “The best thing ever !!”

Situations can often be perceived as :
– Catastrophic
– Short-sighted
– Framed as “Winners OR losers”

PRIMAL paranoia (Not factual)

Seeks out threats & danger from situations/places with NO factual danger

Example: At work, the manager is doing an unannounced visit:
➔ Staff may worry about their job security (Threat detected by the personal alarm!)
➔ Is there FACTUAL reasons that threaten your job security? Underperformance, absences, …

PRIMAL temperament feature # 2: EGO invested

Self-centred – “About ME ?!”

  The PRIMAL (emotional) mind brings ANY information for self-assessment:
➔ “It is about ME ?!”

Example # 1: Self-centred –“About ME ?!“
Notice when you might say :
–“I like tea with milk”
➔ In response, people may answer/think :
–“Yeah, me too” OR
– “No, I don’t like tea” …

Example # 2: Self-centred – “About ME ?!”
– Have you ever heard people laughing when you are walking by?
– And then thought?
➔ “Are they laughing at me?”

This means that whenever someone is doing something :
➔ It is always about YOU & always about THEM

Self-serving – “ME first !”

Your PRIMAL mind has an innate instinct to :
✓ Focus ONLY you!
✓ Have LOW/NO consideration for other’s needs

Self-righteous – “Not ME !”

 The blame-shifting nature of the PRIMAL (emotional) goes along the lines of :
➔ “I am right, you’re wrong !”
➔ “It’s YOUR fault, not mine !!”
➔ “I am innocent, it is because of the others”

Examples: Self-righteous- “Not ME !”
– In a heated argument, parties would try to prove that the others are wrong & it is ALL the others’ fault.
– Each party would claim to be “innocent” or “have nothing to do with it”

PRIMAL temperament feature # 3: Hedonistic

Act on IMPULSES

  Actions & decisions are with :
– Focus on NOW ➔ Short-term GAIN/PLEASURE
– Quick to judge/decide
– NO consideration for LATER/long term
– NO consideration for consequences

Examples: Act on IMPULSES
– Being so angry to argue with someone & eventually physically fight
– Wishing that person dead !!
– Overeating junk food: cookies, sweets …
– Binge drinking
– Unprotected intercourse (no precautions)

➔ No consideration of consequences:
– How you would feel after/the next day?
– What will be the impact on your physical & mental health?

Avoid PAIN & feel-good NOW

✓ Take the easiest path
✓ Take the path of the least resistance
✓ Make plans on what feels good immediately

Examples: Avoid PAIN & feel-good NOW
 – Ordering takeaway in bed instead of standing up, cooking & washing the dishes afterwards
– Skipping the gym session to rest when rest is not needed!

How useful is your PRIMAL mind?

Your PRIMAL (Emotional) mind is in charge of your emotions, as explained in this article.

Now consider these practical cases involving your PRIMAL mind :

– Love is beautiful ➔ It can also become excessive & possessive jealousy
– Anger can protect you ➔ You can also badly hurt someone & get you in jail
– Planning is helpful ➔ While extreme worrying is not

➔ The PRIMAL mind has good intentions for oneself

➔ Your PRIMAL mind might require CALIBRATION IN EXECUTION

RATIONAL mind plays a crucial role in regulating your PRIMAL intentions

How good are you at managing your PRIMAL patterns

You can become an expert in self-management with your CITIZEN mind (Rational brain) by :

Discovering its features

Mastering its process & methods of execution

This is explained in this article.

Enjoyed this article?

This article is an extract from the calm & stress management & Emotional intelligence workshops.

These workshops are a transformative blend of relaxation, mind management & communication tools & techniques. 

Designed to release your best, these workshops deliver you the methods to :
Become more relaxed & reduce your stress
Be in charge of your emotions & increase your well-being
Develop your leadership & influence

→ For any questions about these courses, you can schedule your FREE discovery call to find out more.

Up until the next time, go learn & go RELEASE YOUR BEST !!!

The post 🤯 Disclosing your PRIMAL mind nature : How to escape the pitfalls of ego, insecurity & fleeting love! 💔 first appeared on Release your BEST.

Is this FOR you?

By the end of this article, you will have :

Raised your awareness of one of your instincts

Realised how this instinct prevents your optimal performance in ALL aspects of your life

Set foundational knowledge for improving your cognitive skills

Is this like YOU?

When speaking and dealing with others, did it ever happen to you to :
� Check out when others are speaking to you?
� Lose track of what they are saying?
� Wander off mentally when you are learning?

Also, did it ever happen to you to :
� Go blank, during a presentation or when speaking to someone?
� Freak yourself out by thinking about what could happen next?

What will you learn?

You will :
– Learn about your natural instinct to constantly interpret
– Find out how it prevents you from doing things naturally
– Understand how mindfulness can help with that

Reminder – Why learn this?

With this knowledge, you would be in an improved position to:
Increase your self-awareness
Manage any unwanted thoughts or behaviour steeming from your PRIMAL (Emotional) mind

E-motion brings motion !

Reminder – Your brain innate sequence

As presented in the mind map article, your brain follows an innate sequence of :

• Perception
• Interpretation
• Reaction

Your instinct to CONSTANTLY interpret information

Notice how our minds are naturally, automatically & CONSTANTLY interpreting information.
Our brains are wired to give meaning to the present experience 

As highlighted in this article, often the interpretation is either in reference to your:

• Past 
• Future consequences
• Incoming consequences (Not present)

Event example #1: You see someone running/exercising

Interpretation/meaning examples : 

→ Past
– It can remind you of how you used to run or that you never liked running.

→ Incoming consequences
– It may remind you that you can’t be bothered to exercise today.

→ Future consequences
– Or that you might try to get back on exercising this weekend

Your brain is set for constantly give meaning to a present experience

This in reference to your past, future or incoming consequences

Event example #2: You are being asked to do a presentation

Interpretation/meaning examples : 

→ Past
– It reminds you of the last time you did a presentation

→ Past
– It may trigger events linked to memories that might be recalled as unhelpful “Last time it was a disaster”

→ Immediate consequences
– You may think how it feels uncomfortable to have that many eyes on you

→ Future consequences
– While presenting, you may feel that the audience is not really listening and that you have to do well otherwise people will laugh at you.

What does science say about thoughts?

Science fact

According to this article, a study suggested that the people observed have more than 6,000 thoughts per day.

A psychotherapist in this article indicated that a good amount of these thoughts are either about the past or the future, specifically about:

– What went wrong?
– What will go wrong?

→ What does this say about your thoughts? 

Realise that these behaviours are essentially caused by your internal chatter, your thoughts.

→ How come these thoughts prevent you from performing well?

Your THOUGHTS can HURT your performance

Why this instinct worsens your performance

Realise that in these examples and eventually in your own life experience, you can notice that often we are busy interpreting, judging, and thinking.

All of this instead of just being present.

We are busy judging, interpreting & reacting instead of just being present

Would it be helpful to :
STOP this internal chatter?
Move your attention to what’s happening?
Be immersed by listening & observing?
Respond instead of reacting?

This internal chatter PREVENTS you from entering a flow state or “being in the zone”.

To be or not to be “in the zone“

Be “in the zone” or a flow state, is your mental state when you are fully immersed & focused on an activity.

In that state, you are fully involved, you can perform well and naturally in this activity.

Note :
Internal chatter prevents you from “being in the zone”.

These thoughts are constantly disturbing your focus, it doesn’t allow you to be fully present & immersed in the moment.

Internal chatter STOPS you from “being in the zone” & immersed in the present moment

→ How effective will you be once you mastered how to be mindful of the “present moment”?

Maximise your performance with mindfulness

The capacity to be in the present moment can be developed by mindfulness practice.

Its benefits are numerous as exposed by several scientifical research all highlighted in this article.

Enjoyed this article?

This article is an extract of calm & stress management & Emotional intelligence workshops.

These workshops are a transformative blend of relaxation, mind management & communication tools & techniques. 

Designed to release your best, these workshops deliver you the methods to :
Become more relaxed & reduce your stress
Be in charge of your emotions & increase your well being
Develop your leadership & influence

→ For any questions about these workshops, you can schedule your FREE discovery call to find out more.

Up until next time, go learn & go RELEASE YOUR BEST !!!

The post 🎭🚀Unmasking the silent killer of success: How interpretation is secretly sabotaging your performance! 🚨 first appeared on Release your BEST.

Is this FOR you?

By the end of this article, you will have:

Increased the requisite knowledge for your self-awareness

Realised whenever your brain is running on emotional or rational patterns

Learnt how to further connect with that “voice” inside of you, your internal chatter

Realised with your own experience, how your PRIMAL & RATIONAL minds impact your decision-making

Picked up the necessary awareness for developing your self-management skills

Is this like YOU?

� Have you ever had thoughts or behaviours about a situation in the “heat of the moment”?
And once you “cooled down”, had a different thought about it?

� Would it be useful to realise how your thought process impacts your decision-making?

� Would it be beneficial to add more rationality & perspective to your decision-making process?

� Would you like to pick up the necessary awareness for your self-management?

What will you learn?

You will:
– Learn about the process & features of your internal chatter, that “voice” inside of you.
– Reflect on your thoughts & decision-making process by using your previous experience

Reminder – Why learn this?

With this knowledge, you would be in an improved position to:

Increase your self-awareness
Pave the way to learn how to manage yourself, for your well-being & self-confidence
Gear yourself toward the impact, success & well-being that you wish to attain
Manage any unwanted EMOTIONAL thoughts or behaviour

E-motion brings motion !

Recap previous articles – Your PRIMAL & RATIONAL minds

In this article, I refer to your PRIMAL & RATIONAL minds.

The PRIMAL mind represents your limbic system, it is your emotional brain, all details are in this article.

The RATIONAL mind represents your frontal lobe, it is your rational brain, all details are in this article.

You can see how both minds are a part of your brain architecture, this is explained at length in this article.

Do you think emotionally or rationally?

In ANY given situation, are you able to recognise when you are thinking with your PRIMAL mind (Emotional brain) or your RATIONAL mind?

Remember that each mind follows a different thinking process:

thought process & conclusion

PRIMAL (Emotional) MIND PROCESS

FEELINGS + IMPRESSIONS
= SUBJECTIVE & IRRATIONAL

RATIONAL MIND PROCESS 

FACTS + PERSPECTIVE
= OBJECTIVE & RATIONAL

Do you tend to feel it or think it?

Can you be taken over by your PRIMAL mind?

Can you imagine yourself in the following scenario?

Picture yourself:
– Alone on a trip overseas
– On this trip away, you attend a networking event in a meeting room
– As you walk through the door of that meeting room, you see about 30 people, standing in groups, gathered around tables with snacks
– You can feel the cold in the room, from the blasting air con.
– With every step you make, you are getting closer and closer to the tables and groups.
– And as you are getting closer, you can also hear that everybody is speaking a foreign language that you never heard of.
– And it may feel like nobody seems to know the English language
– As you are there, what would be your first instinctive reaction?

What would you feel like doing?

Would you “Fight”, “Fight” or “Freeze”?

In this unusual environment, alone & very far from home, when getting closer to this room full of strangers, what would you most likely do?

– Would you “Flight”?
This is by wanting to get out of the room as soon as it is possible.

– Would you “Fight”?
This is by establishing your presence with a defensive/menacing posture:
(Chin jut/head down, chest up and menacing glaze)

– Would you “Freeze”?
This is by trying to remain unnoticed and staying to the side.

Whatever your reaction would be, it is likely to be coming from your PRIMAL mind
It would be reacting and taking over your thinking for your protection & survival.

This is while the reality is that this “overseas networking event” is a NON-life-threatening situation

→ Your PRIMAL (emotional) mind may take over your thinking and respond with survival-based reactions to non-factually threatening situations.

Note: Why your PRIMAL is taking over your thinking
As highlighted in this article, your PRIMAL mind is:
– your personal radar
– in charge of your instinctive reactions & responses

In the example of “overseas networking”, your PRIMAL mind may perceive this situation as “dangerous” and take over your thinking to protect you.

This is via either an instinctive “fight”, “flight” or “freeze” response.

Your PRIMAL (emotional) mind may take over your thinking and respond with survival-based reactions to non-factually threatening situations

How good are you at realising when you are under the grip of your PRIMAL mind

With the following exercise, you can identify which of your 2 minds is running, this at any given time.

Identify your thinking: is it PRIMAL or RATIONAL?

You can increase your self-awareness by identifying the basis of your thought process.

This can be done when reflecting on your past, present and future decisions.

This is because decisions require you to think first and then decide.

Identify the basis of your decisions to increase your self-awareness

Exercise – Remember a small minor decision

Step 1 – Remember
Recall a situation when you made a decision that had little or NO consequences.
→ Remember what you chose to eat, or the clothes you bought …

Step 2 – Pick
Choose that one specific time, as you remember this one time in mind:
– What was your thought process?
– What was the basis of your decision, and thinking then?

Step 3 – Focus
– Was it based on FEELINGS + IMPRESSIONS?
Example:
“I feel like getting an XXL pizza with mega cheesy tomato crust, ooouuu that would be soo tasty!” (Focused on the now)

– Was it based on FACTS + PERSPECTIVE?
Example:
“I’ll have a salad with lots of chicken and a small cup of rice, I do need that fuel for my training session tomorrow!!” (Focused on the future)

Step 4 – Think how
Now that you remember that time you took that small decision, at that specific moment:
– What did you tell yourself?
– How did you decide?
– What were the KEY features of your thinking?

Was it more similar to the features of:
→ Your PRIMAL (Emotional) mind?
FEELINGS + IMPRESSIONS = SUBJECTIVE & IRRATIONAL

→ Your RATIONAL mind?
FACTS + PERSPECTIVE = OBJECTIVE & RATIONAL

Note:
Both minds have useful purposes and intents.
The following quote sums it up well.

“The problem is not with emotionality, it’s with the appropriateness of emotion & its expression”

Aristotle, Greek philosopher

Get perspective with your RATIONAL mind

If you realised that your thinking leaned towards your PRIMAL (Emotional) mind, can you consider what would be your RATIONAL mind decision?

This is by asking the FACTS & TRUTHS, also considering the long-term CONSEQUENCES and IMPACT of your decision.

Next time you make a decision or formulate an opinion, can you consider the following?

Facts & truths

• What are the facts?

• What are the undeniable truths of the matter?

• What actions were taken?

Consequences & impact

• What is the long-term impact of this decision?

• If you have any goal or ambition in mind, how this decision will help it?

• How are you likely to feel about your decision later?

• What are the possible long-term consequences of this decision?

• Who/what else will be impacted by this decision?

• How this decision will contribute to your long-term goals?
  Will it help or deteriorate?

• What else can you/we do?

→ The more time you spend identifying:
– What is the basis of your thinking
– Which of your “mind” is operating

→ The more you can:
Connect further with your internal chatter and thinking foundations
Increase your self-management with your RATIONAL mind.

Increase your awareness & self-management abilities by identifying which “mind” is operating

Enjoyed this article & curious to take it to the next level?

Realise that this article is an extract from the fundamentals of the Calm & Stress Management, Social Intelligence & Emotional Intelligence workshops.

These workshops are transformative blends of relaxation, mind management & communication tools & techniques. 

Designed to release your best, these workshops will deliver you the methods to :
Become more relaxed & reduce your stress
Be in charge of your emotions & increase your well-being
Develop your leadership & influence

→ For any questions about these workshops, you can schedule your FREE discovery call to find out more.

Up until next time, go learn & go RELEASE YOUR BEST !!!

The post 💭 Are you driven by logic or emotion? 😡 🤓 Boost your critical thinking 🧠 first appeared on Release your BEST.

By the end of this article, you will have:

Learned HOW to feel INSTANTLY & NATURALLY relaxed in LESS THAN 1 minute, even during arguments, troubles falling asleep, moments of anxiety …

Understood a method to manage your emotions, including when going through challenging situations: meetings, interviews, presentations

Picked up a biohacking alternative for coping with stress, worries, anger, and anything else that you need to cope with.

Took away a simple method to free your headspace, and think more rationally.

Grasped how to control your breath, this is massively useful as your emotions instinctively dictate your breathing pattern especially if you are asthmatic. With this, you will flip the cycle: take-back of your breath to manage your emotions.

Is this like YOU?

� When you are feeling stressed or overwhelmed, would it be useful to know how to stop these feelings immediately?
And replace it with feeling grounded and calm?

� Would a short, relaxing & mind refreshing practice be beneficial for you?

� When “things” get tough, have you ever searched for “an escape”?
Consciously or unconsciously searching for a way to take your mind off?

� Or having “guilty pleasures” to take you away from those tough “things“?
Would a healthy & sustainable alternative be helpful to you?

� Would you like to know a method to boost your RATIONAL thinking capabilities?

What will you learn?

You will learn about the “Instant relax” breath, specifically:
– Its multiple benefits
– Discover its practical uses in all aspects of your life
– What is the “instant relax” breath
– How to do it with a step-by-step method

Reminder – Why learn this?

With this knowledge, you would be in an improved position to:

Increase your well-being & happiness
Manage any unwanted thoughts or behaviour coming from your PRIMAL (Emotional) mind

E-motion brings motion !

Recap previous article – Your PRIMAL & RATIONAL minds

In this article, I refer to your PRIMAL & RATIONAL minds.

The PRIMAL MIND represents your limbic system, it is your emotional brain, all details on its functions & features are in this article.

The RATIONAL mind represents your frontal lobe, it is your rational brain, all details on its functions & features are in this article.

The 8 transformative benefits

It is a breathing method that will deliver 8 benefits to:
Your emotional well-being
Your productivity
Your physical health

Your emotional well-being

Benefit #1: Override unwanted thoughts & feelings
Any unwanted thoughts & feelings (Fear, stress, anger, anxiety…) can be replaced with sensations of calmness & serenity.

Benefit #2: STOP unwanted emotional patterns
Prevent any unwanted emotional patterns (Stage fright, panic, waffling…) coming from your PRIMAL mind.

Your productivity

Benefit #3: Increase your concentration
With a settled & relaxed mind, your concentration will improve.

Benefit #4: Free up your headspace
Free up your headspace to further engage your RATIONAL mind.

Your physical health

Benefit #5: Release any tension
You can use this practice to release any tension in your body & leave yourself with a soothing feeling.

Benefit #6: Control your breath, especially if you are asthmatic
With this technique, you can control your breath, this is massively useful as your emotions instinctively dictate your breathing pattern.

For some people and including people with asthma, when under STRESS, the throat can UNSCONCIOUSLY tighten, leading to the restriction of the air flowing to your lungs, causing you difficulty breathing.

When mastering this technique, you can flip the cycle: take back control of your breath, calm yourself down, stop that stressful thought and consequently “untie” your throat and breath again normally.

Benefit #7: Optimise your body functioning
It can increase your oxygen intake for optimising the healthy functioning of your body.

→ You can read about the role of oxygen in the body in many references, including in this article.

Benefit #8: Cool down when feeling anger & stress
You will be able to literally cool down your body, especially when feeling angry and stressed out.

You will replace that with a soothing feeling, radiating from your core.

The “Instant relax” breath delivers 7 transformative benefits to your:
– Emotional wellbeing
– Productivity
– Physical health

“Instant relax” breath

What is it?

It is a breathing technique that set your breath for full & deep breaths.

This technique gets you to constrict the air going into your lungs, this is by self-contracting your larynx, which is the back of your throat.

By doing the throat contraction, it would allow you to breathe the air in a slow, soothing & controlled manner.

The “Instant relax” breath sets your breath in a slow, soothing & controlled manner by self-contracting your larynx

When & where can you use the “Instant relax” breath?

This breathing method can be used:

• BEFORE & DURING – SOCIALLY challenging situations
  When having arguments, job interviews, presentations, and tricky social gatherings,… it can be practised for ANY situation that you may perceive as challenging.

• BEFORE – BEDTIME
  It would allow you to settle your mind and prepare you to fall asleep deeply & comfortably.

• HEADSPACE RESET needed
  Whenever you feel like you want to check out from your day, and you want clear your head for 2 minutes or less.

• STRATEGIC thinking situations
  Whenever it is necessary to take important & strategic decisions as it would maximise your ability to think clearly & rationally.

• DURING – ALONE difficult situations
  If you ever feel anxiety, worry, ruminating thoughts,… whenever your mind may wonder, in “places” that you wouldn’t want to be in.
  

Note about anxiety, worries & ruminating thoughts
As exposed in the emotional intelligence workshop, these types of thoughts are natural and often driven by a positive intention.

Often, these thoughts occur because some of your needs aren’t met.

The answer to which type of needs, what thought pattern, and how to address it…, it is all revealed in the emotional intelligence workshop.

How to “Instant relax” breathe

For the first few times, you can sit up or lie down.

→ Once you master it, you can literally practice it anywhere and anytime.

Reminder about your breathing:
Throughout your technique practice, YOU are in control of your breath!

As much as this breathing technique set HOW you breathe, you still remain in charge of HOW MUCH air you :
– Breathe
– Need

Step-by-step instructions

1. Get into a position
You can either sit up or lie down with your hands on your knees or by your side.

→ If possible, allow your shoulders to relax, to drop down, away from your ears.

2. INHALE & EXHALE through your NOSE
Do this with your mouth closed.

3. REPEAT step 2 & move your attention on feeling the air in your THROAT
You are just breathing in and out, simply, feeling the air going through your throat when inhaling and exhaling.

4. INHALE normally & on your EXHALE imagine fogging a pair of glasses
First, INHALE with your mouth closed.
Then open your mouth, and imagine that you are fogging up a pair of glasses.

This should make you do and hear a soft hissing sound coming from your throat.

→ This “fogging” would squeeze the BACK of your throat, as per the red area in the picture.

5. INHALE normally & EXHALE with 4 seconds of “fogging”
When doing this, you should make and hear a LONG soft hissing sound, still coming from your throat.

→ Practice it a few times until you are comfortable with this sensation.

6. INHALE normally & EXHALE with that contraction and your mouth closed
Inhale as you normally would.

On your EXHALE, breathe out with that contraction, close your mouth and allow the air to come out via your nose.

7. REPEAT the previous step 5 times
This will allow you to become really comfortable with the self-contraction of your throat on your EXHALE.

8. INHALE with that contraction & EXHALE with that contraction
Now, keep the contraction in your throat on your INHALE as well.

Close your mouth and INHALE the air via your nose.

And keep the contraction on your EXHALE.

→ You should then hear a soft hissing sound again

9. REPEAT the previous step 5 times
This is to become comfortable with that throat contraction on your INHALE & your EXHALE.

10. Practice the 8 – 2 pattern
Now, do your best to INHALE & EXHALE according to the 8 – 2 pattern as per the picture below.

The 8 – 2s breathing pattern

– INHALE with the self-contraction for 8 seconds

– HOLD your breath for 2 seconds
Keep your lungs full of air for 2 seconds & with no self-contraction

– EXHALE with the self-contraction for 8 seconds

– HOLD EMPTY for 2 seconds
Keep your lungs empty of air for 2 seconds & with no self-contraction

This is one breathing pattern, well done!

This breathing technique sets HOW you breathe while you still remain in control of HOW MUCH air you breathe and need.

Guidelines for minimum & maximum benefits

For the minimum benefit of this breathing technique, practice at least 5 to 10 patterns.

For maximum benefits, you can follow the advanced practice tips.

Advanced practice tips

The below tips are to be done once you are entirely comfortable with the technique.

• Advanced tip #1: Practice 30 patterns
  Practice the pattern 30 times, you can do 10 patterns and repeat it 3 times.

• Advanced tip #2: Close your eyes
  Do your best to close your eyes during the practice.

• Advanced tip #3: Relax!
  In your EXHALE, allow yourself to :
  – Drop your shoulders & release your jaw
  – Let go of ALL & ANY tension

• Advanced tip #4: INXHALE & EXHALE as long as possible
  Do your best to INXHALE & EXHALE the longer it is possible for you.
  As long you are comfortable, practice it the longer you can.
  
  The more patterns you run, the longer you will be able to INXHALE & EXHALE.
  
  Notice that the more you practice, the more soothing it can be for you.

REMINDER:
Throughout this process, you still remain in charge of how much air you breathe and need

Enjoyed this article & curious to take it to the next level?

Realise that this article is an extract from the fundamentals of the Calm & stress management & Emotional intelligence workshops.

These workshops are transformative blends of relaxation, mind management & communication tools & techniques. 

Designed to release your best, these workshops will deliver you the methods to :
Become more relaxed & reduce your stress
Be in charge of your emotions & increase your well-being
Develop your leadership & influence

→ For any questions about these workshops, you can schedule your FREE discovery call to find out more.

Up until next time, go learn & go RELEASE YOUR BEST !!!

The post 😡🌬️😌 Relax in 15 seconds: Breathe your way to a serene mind! 🌿✨ first appeared on Release your BEST.

Is this FOR you?

By the end of this article, you will have:

Realised WHAT functions your PRIMAL MIND (Emotional brain) does for you

Discovered HOW your PRIMAL MIND thinks

Became aware of HOW your PRIMAL MIND drives your life, daily decisions & even this present moment!

Is this like YOU?

Did it ever happen to you to :

� Got crazy mad, enraged or got too emotional?

� Jumped to conclusions? Even if it could have felt later like paranoia?

� Got too suspicious or anxious, even if there were NO factual reasons?

What will you learn?

You will learn about your PRIMAL MIND and its:
– Functions
– Thinking & conclusion processes

Reminder – Why learn this?

Once you recognise the THOUGHT PATTERN of your PRIMAL MIND (Emotional brain), you will be in an improved position to:

Gear yourself toward the impact & results that you want
Increase your well-being & self-confidence
Manage any unwanted thoughts or behaviour stemming from your PRIMAL MIND

E-motion brings motion !

Recap previous article – Your PRIMAL MIND & the Brain Architecture

The PRIMAL MIND represents your limbic system.

Your limbic system is essentially the hub of your emotions, it has also several other functions & it follows several patterns.

For simplicity purposes, we will refer to it as your PRIMAL MIND.

As highlighted in this article, it is a major KEY part of your brain architecture, you can read it to understand what you are made of.

PRIMAL mind (Emotional brain) functions

PRIMAL Function #1 – Emotions

Emotions are mental states linked to pleasure or displeasure (PAIN or GAIN)

Different emotions & different intensities :
–  Hate – Love
–  Anger – Happy
–  Sad – Upbeat
– Anxious – Confident
– Lazy – Motivated

PRIMAL Function #2 – Instincts

Your instincts are your:

– Innate way of acting/responding:
Example:
Hunger, thirst, sexual desires …

– Fast & quick in its response

PRIMAL Function #3 – F.F.F responses

Your F.F.F responses are your FIGHT, FLIGHT & FREEZE mechanisms against dangers & threats.

Freeze is to stay still & hope that the threat will go.
➔ It can be avoiding, siding with, or giving in to the “threat”.

Note: Instincts & F.F.F responses

Instincts & F.F.F responses are your most natural responses.

These are innate responses to situations linked to a:
– Massive pleasure (Gain)
– HIGH-level threat (Pain)

Examples: Instincts & F.F.F responses

Instinct example # 1 – Smile when seeing & hearing babies (Gain)

Instinct example # 2 – Rush when crossing the road & noticing an incoming vehicle (Pain)

Instinct example # 3 – See a dog coming towards you, do you pet it OR do you avoid it?

PRIMAL Function #4 – Personal radar

Your PRIMAL mind is CONSTANTLY :

✓ Scanning information to detect :
– Gain, pleasures & benefits
– Pain, danger, threats & attacks

✓ Fulfilling your needs

✓ Checking in with CONSCIOUS & UNCONSCIOUS “Survival” questions:

The “survival” questions:
– “Is this something I hate/like?”
– “Can it hurt me?”
– “Will it benefit me?”
– “Is this something I fear?” 

Example: Day-to-day scenario: Someone giving away furniture to you
– Person: “You can take this furniture, I don’t use it”
– You: “I actually don’t need it, I don’t have enough space”
– Person: “It will cost me to remove it, so please take it”

→ Notice, how the conversation is driven by each party trying to fulfil their needs:
– I don’t use it”
– I actually don’t need it
– It will cost me

Note: When answering these “Survival” questions
If answering “Yes” about a MASSIVE GAIN or MASSIVE PAIN

➔ Your PRIMAL mind takes over your WHOLE thinking!

PRIMAL Function #5 – Tap into unconscious memories

Your PRIMAL mind can allow you to remember your most unconscious & forgotten memories.

These can be memories that you may have forgotten about, they remain in your unconscious mind until something/someone may trigger it.

Once you see or hear something that may make you remember, that trigger may remind your PRIMAL (Emotional) mind that you saw or heard this before.

Example:
Hearing the theme song or the opening sequence of your childhood cartoon.

Maybe your favourite Disney or anything else that you watched during your childhood.

How does your PRIMAL MIND (Emotional brain) mind think?

Thoughts & conclusion process: FEELINGS + IMPRESSIONS

Thought process & conclusion
FEELINGS + IMPRESSIONS

 Examples of statements with FEELINGS + IMPRESSIONS :
– “They are looking a bit weird to me”
– “They seem dodgy”
–“ As soon as I met them, I knew I couldn’t stand them”

➔ Where is the FACTUAL evidence with such statements?

NO rationality & 100 % subjective

This thought process & conclusion of FEELINGS + IMPRESSIONS = leads to:

= No or LOW RATIONALITY
= 100 % SUBJECTIVE (“ME focused”)

Examples: NO RATIONALITY & SUBJECTIVE
– “Everybody is against ME!”
– “Why is it always ME that gets it wrong?!!”
– “It never works for ME !!”

Conclusion process: conclude first & search for evidence later

The PRIMAL MIND formulates conclusions/opinions by:

1rst: Make a conclusion
It is based on: FEELINGS + IMPRESSIONS

2nd: Search “Non-factual” evidence
To back up the “Impression” conclusion

Examples: PRIMAL conclusions

1rst: Conclusion
– “I don’t like these people”
– “They look odd and shady”

2nd: “Non-factual” evidence search
– “They look like the people who robbed me”
– “I don’t know, that’s what these people do”

Are these patterns familiar to you?
Do YOU follow these patterns, or do you know someone following them

Whenever you can recognise any PRIMAL thoughts, you can increase your:

 ✓  Self-awareness
 ✓ Self-management

Enjoyed this article & curious to take it to the next level?

Realise that this article is an extract from the fundamentals of the Calm & Stress Management, Social Intelligence & Emotional Intelligence workshops.

These workshops are transformative blends of relaxation, mind management & communication tools & techniques. 

Designed to release your best, these workshops will deliver you the methods to :
Become more relaxed & reduce your stress
Be in charge of your emotions & increase your well-being
Develop your leadership & influence

→ For any questions about these workshops, you can schedule your FREE discovery call to find out more.

Up until next time, go learn & go RELEASE YOUR BEST !!!

The post Losing control? 🤯 Falling victim to worries?! 😰 Understand your emotions 💪💥 first appeared on Release your BEST.