Using the 5 Second Rule

 




Good morning followers!

  I'm going to share Mel Robin's 5 Second Rule YouTube with you to familiarize you with today's topic.

https://youtu.be/2n41e9su3fM?si=C7pOTF184TFxCLIP


Now that you're familiar with "The Five Second Rule" Concept, I'm going to apply it to overcoming negative emotions.

Joeel Rivera in the  " Emotional Intelligence Life Coaching" course I'm continuing to take points out here's how to apply "The Five Second Rule" to "Change" your state.


  • 5 Second Motivation: The next time you have that nervous feeling and lack "motivation" to push forward and do what you need to do, use the 5 Second Rule to take an IMMEDIATE ACTION STEP. When the thought pops in your head, " I should return this person's call that I've been putting off" count 5... 4.. think of where your phone is ..3.. 2.. reach for your phone... 1... then dial the number!

  • 5 Second Calming: The minute you feel your emotions arising, whether it's frustration or anxiety, the best tool to apply for staying "calm" is to "breathe". 
          Here's the breathing technique:
         1. Take a slow, deep breath in through your nose.
         2. Hold that breath for "5 seconds", while counting from               5 to 1.
         3. Slowly release the breath through your mouth.
         4. Repeat this several times if necessary.

  • 5 Second Action: When you know you're reacting negatively to a "situation"; i.e.; you shouldn't say something "snarky" in response to that person in the office that always pushes your "BUTTONS". This will only cause problems! Instead of "reacting", TAKE ACTION"! Count 5... tell yourself reacting isn't worth it... 4...3... think of something nice to say( or plan your "exit strategy")…. 2.... make your move to say or do something 1... congratulate yourself for "choosing" not to react "negatively".

  • 5 Second Redirection: Another technique for shifting your emotional state is to redirect your "thoughts". When you first catch your "monkey mind" off on a tangent, or you sense an "unwanted emotion" inside you, IMMEDIATELY START COUNTING from "5 to 1". In that 5 seconds, DO SOMETHING WITH YOUR BODY!!!! ANYTHING. IT CAN BE CLOSING YOUR EYES. CLAPPING YOUR HANDS TOGETHER. STRIKING A POWER POSE. Doing these body movements distracts your though process. Then when get to 1, take this time of "mental clarity" to determine a more "empowering" perspective.

  • De-Escalating Anger: The 5 Second Rule can also be used to calm down from anger. You will want to employ the 5- Second Calming Activity, holding your breath deeply for 5 seconds counting from 5 to 1. Then you will want to place your hand over your heart. Feel your heartbeat. Focus on your breathing and your heartbeat for 2 minutes. Doing this process has been shown to "synchronize" your brain and your heart. If you need to remove yourself from "the situation", enabling you to calm down.

  • Stop Yourself from Crying: When you feel frustrated, sad, or overwhelmed, you may find that you may experience the feeling that you're going to cry at work or in public. You can use the 5-Second Rule to calm yourself for this situation as well. Begin with a calming breath, holding for 5 seconds and counting down to 1. In this particular case, breathe in REALLY deep through your nose. You can repeat this several times. It also helps to take a drink of water. Make sure to swallow "hard". YAWN. BLINK RAPIDLY. LIFT YOUR SHOULDERS HIGH OR MAKE A POWER POSE. SMILE. Then, do something, to distance yourself, such as leaving the room, or comforting yourself with a cup of coffee or putting on a comfy sweater. CHANGE what you're thinking about to something "NEUTRAL" or "HAPPY". If you need a moment to compose yourself, ask for it. And remember not to keep these emotions in indefinitely. ALLOW YOURSELF TO ADDRESS HW YOU FEEL AT ANOTHER POINT ONCE YOU"VE REGAINED YOUR COMPOSURE OR ARE IN PRIVACY. And, if in the end, you feel you need to "cry", "LET IT OUT". It's a signal a "core issue" is being addressed and facing it can lead to a long term resolution.


I love all of these! The one I can really personally  this  take for me, is to "Stop Yourself from Crying". This is so "empowering" and honestly it allows me time to "process" my feelings before acting on them
(one of my core issues.) I'm grateful to Mel Robbins and Joeel Rivera for sharing these tools so that I can continue this path of growth, love, health, and spiritual transformation.

I'd love to hear your "experience, strength, and hope" with the "5- Second Rule" and any of these applications of it in your daily lives.

Peace, Love, and Curiosity,
Laura





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