SESSION 3: EMOTIONS

6 Steps to Break Emotional Habits

6 Steps to Break Emotional Habits
Have you ever said something you later regretted? Of course you have … because you’re human.
At times, our emotions can get the best of us—particularly during times involving high stress.

When emotions take over, you may end up saying something that you didn’t mean to say, hurting
someone you love, or exacerbating your situation to new heights. What could have been easy to
resolve and move past can become a much larger hurdle once emotions have spun out of control.

Learning to become more aware of your emotions is a muscle that’s worth developing. This
involves not just knowing what your common emotions are, but also learning how to express your
emotions, work with difficult emotions, and communicate your needs in healthy and productive
ways.

Follow this six-step plan to learn how to dissolve emotional habits that may be wreaking havoc on
your relationships, your work, and your life.

Step 1: Notice
The moment you become aware that your emotions are getting the best of you, begin to observe
yourself and … simply notice that your negative emotions have begun to surface.

Step 2: Pause and Breathe

Before your emotions spin out of control, take a time-out. In this pause, take a few deep breaths
as you notice and observe your strong emotional reaction.

Step 3: Name it
Begin to ask questions about your emotional reaction. What is this emotion called? Is it fear? Is it
stress? Is it anger?

Step 4: Inquire Within

Continue to inquire about this emotional reaction. Ask yourself:

• Why am I feeling this way?

• Where in my body do I notice this feeling?
• What caused me to fall out of balance?
• What role am I playing in this emotional reaction?
• Is there an underlying reason why I may be feeling upset right now?

Balance. Heal. Transform. © Copyright 2019 The Chopra Center

Step 5: Decide How to Proceed
Before you proceed, set a conscious intention about how you want to respond to this particular
situation. When you’ve thought about what you’d like to say, run through the THINK checklist to
ensure your response aligns with your highest being:

• Is it True?

• Is it Helpful?

• Is it Important?

• Is it Necessary?

• Is it Kind?

Step 6: Proceed with Greater Emotional Awareness

Now that you’ve noticed your negative emotions as they begin to rise, taken a moment to pause,
named the specific emotion at play, identified what triggered the emotion, and considered how to
best proceed, you are ready to move forward. You now have the emotional clarity and awareness
to apply a healthier reaction and invite a healthier outcome. This may include:

• Accepting the situation as it is, and accepting your emotions as they are.
• Letting go of the small stuff.
• Asking for what you want clearly, instead of getting angry that you aren’t getting it.
• Practicing gratitude for what lesson the situation is handing you.
• Asking a question to get the full picture instead of letting your imagination fill in the
backstory.
• Taking responsibility for your part in the story.

The Bottom Line

Your emotions have a tremendous impact on your relationships with yourself and others. If you
don’t recognize just how much control your emotions have on your life, you could be at risk for
causing confusion, blame, bitterness, victimhood, or helplessness in your relationships.

With greater emotional intelligence and awareness, you can step into a deeper, more intimate
connection with yourself and those around you. And what comes from having deeper connections
with yourself and those around you? Not only the ability to let go of fear, doubt, and judgment, but
also the opportunity to step into greater joy, equanimity, and wholeness.

Balance. Heal. Transform. © Copyright 2019 The Chopra Center