Complex Emotions- The Ultimate Formulas to Take Control of Your Life

How do you deal with complex emotions?
A powerful tool I’ve used in the past was listing my daily emotions.
Let me break it down into 2 steps for you:

1. So, in the evening, here’s what you can do:
→ You grab your journal
→   And divide the first blank page into two columns.

You just need to draw a line.
→   The left part is for your emotions and the hour you experienced them
→   The right part is for the context of those emotions.

For example, let’s imagine it’s 8:30 pm.

Today you wanna report 3 emotions:
→ Anxiety
→ Satisfaction
→ Jealousy

Well, your left column will look like this:
1. Anxiety: 8:50 am
2. Satisfaction: 1:00 pm
3. Jealousy: 7:00 pm

Your right column will look like this:
1. I felt anxious about the upcoming sales pitch that I had at 10:00 am
2. I felt satisfied after ending an important task, while eating alone.
3. I felt jealous while scrolling my social media feed and seeing a picture of my partner.

2. Alright! Now that you’ve listed all emotions, you just need to:
→   Compare them
→   And analyze them
How?
By asking yourself:
→   What’s the ratio of “positive” vs “negative” emotions?
→   What are their triggers?

For example, in our previous example we can see:
→   The ratio is 1 positive emotion + 2 negative emotions
Instead, in terms of triggers we can see:
→ Anxiety is triggered by thinking about the upcoming sales pitch, maybe too much
→   Satisfaction is triggered by taking time alone and reminding yourself of your daily achievements
→   Jealousy is triggered by making assumptions without any real evidence
This allows us to understand our emotions better.
And of course we can take action based on that.

How?
→   By focusing on the present moment — instead of overthinking about the sales pitch
→   By communicating openly with our partner — instead of making assumptions.