Do you have Emotional Control-Check the Techniques you need!

                                                                                Exercise Emotional Control

            What causes an emotional overreaction? It’s generally prompted by the speaker himself or by something he or she says. For instance, going to an elegant party dressed like a bum might influence the hosts negatively. On the other hand, wearing a high-powered, Wall Street–like suit might put a rural businessperson on the defensive against a supposedly not-to-be-trusted city slicker.

Severe emotional overreaction can also be caused by loaded topics, such as ethnic, racial, religious, or political references. Differences in values, beliefs, attitudes, education, speed of delivery, image, and a host of other factors can cause a disruption in communication.

So, as listeners, we tend to tune out when we see or hear something we don’t like. As a result, we often miss the true substance of what’s being said.

When your emotional reaction begins, you’ll have an almost irresistible tendency to interrupt, to butt in, and to argue. You may feel your pulse speed up, your breathing become more rapid, or your face become flushed. You may lose your train of thought. Once you recognize this negative emotional reaction, you can redirect it with the following techniques:

        First, pause to delay your response or reaction. It’s the tried-and-true approach of counting to ten, or taking in some long, deep breaths. These can really work to calm you down.

A second calming technique: Think about what you have in common with the speaker, rather than focusing on your differences. Maybe you don’t disagree with the person’s motivations—such as raising more money for the school. You just don’t agree with her solutions.

And third, imagine yourself calm and relaxed. Think of a time in your past when you were laid-back, on top of the world, and feeling incredibly great. Visualize that experience as vividly as you can. When you exercise emotional control, you’ll find that active listening is no longer a struggle.

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The Thought Diet-What is it? How can it help Me?

THE THOUGHT DIET

The thought diet, developed by my friend and colleague Jim Cathcart, is a tool that you can use on a daily basis to help you become the person who will achieve your goals. It breaks down goals into daily actions that are bite-size and easy to do. By showing you the steps along the way, the thought diet will keep you from being overwhelmed by your lofty goals.

Thought Diet Action Plan

On your though diet card, write out the “minimum daily standards” which you will perform every day to move you closer to your goal. Be specific.

The following are some examples of minimum daily standards:

• Mental: I will spend 15 minutes every evening doing visualization exercises.
• Physical: I will do at least five push-ups and ten sit-ups every morning.
• Professional: I will read something related to my career for at least 15 minutes before going to bed.
• Financial: I will keep a complete record of every expense and financial transaction.
• Spiritual: Each day I will do a good deed to help someone less fortunate than I.
• Family: I will relax over dinner and enjoy a meaningful uninterrupted conversation with my family.
• Social: I will take time during my coffee breaks in the office to chat with co-workers.

Inspiration and Motivation

Read the thought diet card twice a day until everything becomes a habit. Once you’ve developed constructive habits, you can move on to new goals and behaviors. Fill out a new card and practice the new challenges every day until they become habits. In this way, you will painlessly move closer and closer to your goals.

Do You Put Off Doing Things? Are you a Procrastinator?

Procrastination is NOT for everyone!

“Don’t put off for tomorrow what you can do today” (My Mother – ever since I can remember).

Procrastination is like a virus. It creeps up on you slowly, drains you of energy, and is difficult to get rid of if your resistance is low. Procrastination is a close relative of incompetence and a first cousin to inefficiency, which is why their marriage is taboo. These suggestions will help you conquer the virus:

1. Give yourself deadlines. In moderation, pressure motivates. Extreme pressure debilitates. Set appointments, make commitments, write out your goals, and otherwise develop the determination to succeed.

2. Don’t duck the difficult problems. Every day we are faced with both difficult and easy tasks. Tackle the difficult ones first so that you can look forward to the easy ones. If you work on the easy ones first, you might expand the time that they take in order to avoid the difficult ones waiting for you.

Many people put off difficult or large tasks because they appear too huge to tackle in a reasonable time frame. They feel that if they start and complete the “large” task at one sitting, it will prevent them from accomplishing any of the other tasks they have to do on that day. The answer to this problem is to break all large or difficult tasks into their smaller subparts. Then, you can do each of the subparts of the larger project over a series of days, if appropriate.

3. Don’t let perfectionism paralyze you. This is a problem which many writers have when writing articles or books. They sit with pad and pen in hand waiting for the “right” words to come out. What they are doing is avoiding the process of writing. Be prolific in your activities. You can always go back later and polish those things you’re unhappy with. Better yet, you can delegate the polishing to someone else.

Because humans are so susceptible to procrastination, you must work at building up your immunity to it. Effective action is the best medicine.

Does Your Competence Shine Through?

Do You Exude Competence?

Competence means being knowledgeable and skillful in your field; but it also means possessing a problem-solving ability that goes beyond your own specialty. If you don’t know the answer, or how to fix the problem, with strong competence, you know how to go about getting someone who does. Competence means having a can-do attitude and following through on it.

Exhibiting competence in knowing what you’re doing, or knowing how to get something done, is communicated to others in a variety of ways. There’s the obvious level of actually being able to do what you say you can do.

Your “nonverbals” – how you look, the sound of your voice – go a long way toward conveying competence. So does the style of behavior you choose – whether you come across as a very casual person, or as someone who’s a professional and takes herself seriously. Notice I said “the style of behavior you choose,” because you do have a choice.

And that’s my tip on competence: you can choose to behave in a way that exudes competence, or you can choose to undercut what skills you do have by looking and acting as if you’re not sure of yourself.

Your ability to gain influence with other people is dependent on how they see you – whether they judge you to be trustworthy, whether they think you really know what you’re talking about, or whether you can manage the tasks you claim you can. You’ll go a long way toward gaining that trust when you’re able to impress them with your competence.