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Sexta-feira, 15 de Maio de 2020

How the Law of Reciprocity Works and Practical Ways to Use It

Jamie Logie, B. Sc.

learning-mind.com

May 15th, 2020 .

The law of reciprocity is all about an action being rewarded with another action in return. But how does this all work exactly, and how do you best use it to benefit your life and the lives of others?

This law is all about spreading to good between us all, and it’s something that more people need to practice. This article will look at how the law of reciprocity works, and some practical ways that you can use it.

What Is the Law of Reciprocity?

The simplest way to look at the law of reciprocity is that you should do unto others as you would have them do unto you. The problem is, this sometimes can take on an ugly form with people only making gestures to get something in return.

This is often used by salespeople who generally have no interest in your betterment and are only out for themselves. They will often give out something for free so the other person feels an obligation to return the favor, which is based around buying a specific product.

We want to ignore this particular aspect that is more about persuasion than it is reciprocity. Instead, we want to focus on reciprocity to spread more joy, support, and caring among one another. This is a law that will usually trigger a positive reaction in another person. When you do even the simplest, kindest gesture, it generally triggers the desire in the person to act similarly.

Reciprocity is about the sense of obligation to return the favor. That may sound like a burden, but we are talking about small, intimate gestures that go a long way in helping us all feel better about ourselves. The act of giving goes a long way in instilling a positive impression in the mind of the other person. And that’s what this is all about; creating as many positive experiences as we possibly can.

What Are Some Ways We Use the Law of Reciprocity Every Day?

You are probably using this law every day, and not even realizing it. A basic example is the idea of a simple smile. When we smile at someone, the other person will usually smile back. Your action is you giving the smile, and the reaction is them returning the smile to you. This is one of the most practical, simple, but still effective ways to practice the law of reciprocity.

We do not understand what other people are going through, and even though they walk around carrying a brave face, they could be suffering on the inside. It’s incredibly powerful what the simple act of a smile can do to another human being and – even for just a moment – it will lift their spirits. That act is returned to you, also causing you a boost in endorphins and a sense of happiness.

This is, of course, the most basic example of this law – but you can see how powerful it really is. Now, you want to continue to put this law into practice as much as possible. What are some other practical ways to use the law of reciprocity?

1. Creating a More Harmonious Home Environment

If things are a bit chaotic in your home, it may seem easier to blow your top than to deal with disastrous situations. Say that you come from work only to discover a mess all around the house. You’re trying to remain calm, but then one of your kids comes running through and knocks a dish off the table, causing it to break. Your child is in near hysterics, and this could end in a total breakdown for everyone, or you could use the law of reciprocity.

It’s not always easy, but in this situation, it would involve not losing your temper and instead, comforting and hugging your child. This would not be the reaction they were expecting while also expecting to be forced to clean it up. Tell your child to go and do something else while you clean it up. It’s not unlikely to find a child resorting to a more peaceful and apologetic situation as they’ve seen the gentle approach you’ve taken and are responding in kind.

By yelling and punishing, you would probably get a similar response. By taking a gentler approach, you allow for inner peace to be created instead of a harsh situation. This is not the easiest thing, but if we do this on a daily level, you will get more positive reactions instead of strife, fear, and anguish.

2. Repay Things as Soon as You Can

This isn’t specifically related to money, but it still applies. One of the most practical ways you can use reciprocity is by returning favors and gestures as soon as you can – even if it’s something small. When you don’t, people can often think you are taking advantage, and that’s the opposite intentions we should go for.

With close friends and family, you may have a little more leeway in the length of time you take to pay someone back because there is a closer intimacy. With people like coworkers or associates, you’ll want to repay them as soon as possible for the reciprocity to work its best.

3. Helping Out A Stranger

We’ve discussed reciprocity with people we are in close contact with, but what does this look like in the outside world with people you don’t know? It’s all about creating the best environment you can in whatever situation you find yourself in. And this can be as simple as holding a door open for a stranger. If it’s an entrance with more than one door, you can be pretty certain they will make sure to hold the next door open for you.

Again, these are small gestures, but reciprocity working like this creates a better sense of community and connection between the people living in it.

Final Thoughts

We all want to live in the most supportive and encouraging society possible. This isn’t always going to be possible, but by practicing the law of reciprocity, we can create the closest semblance to an ideal living situation.

Reciprocity all comes down to being the change you wish to see in the world. If you want joy, kindness, and compassion, it starts with giving it to others. When you do this, you allow it to find its way back to you.

References:

About the Author: Jamie Logie, B.Sc.

Jamie Logie is a certified personal trainer, nutritionist, and health & wellness specialist. He holds a bachelor of science (B.Sc.) degree in Kinesiology from the University of Western Ontario, studied sociology and psychology at Western University and has a counseling diploma from Heritage Baptist College. He has run a blog and top-rated podcast on iTunes called "Regained Wellness". Jamie is also a contributing writer for places like the Huffington Post, Thrive Global, LifeHack and has an Amazon #1 book called "Taking Back Your Health".

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publicado por achama às 22:14

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Quinta-feira, 14 de Maio de 2020

5 benefícios de saúde do jejum intermitente e como praticá-lo.

Por Jamie Logie.

13 de maio de 2020

Tradução: 2020/05/14

Com tantas abordagens de dieta disponíveis para ajudar você a perder peso e ficar saudável, poderia uma abordagem simples e antiga ser a melhor para você? O jejum é uma prática milenar, mas é o jejum intermitente que pode oferecer os melhores benefícios à saúde.

Esse tipo de jejum também tem sido útil para a perda de peso e está sendo adotado por muitos. Este artigo analisará além das vantagens estéticas e descobrirá os benefícios à saúde do jejum intermitente.

O que é o jejum intermitente?

O jejum intermitente é simplesmente onde você não come por um certo período de tempo, seguido por uma janela de alimentação mais curta. Todas as suas calorias do dia seriam consumidas nesse período mais curto. Como mencionado anteriormente, o jejum existe há séculos e desempenha um grande papel em muitas religiões.

Há um componente de limpeza no jejum, e é aqui que alguns dos benefícios à saúde parecem estar. Mas quais são as melhores maneiras de seguir o jejum intermitente e como devem ser os diferentes períodos de tempo?

Não existe uma regra definida aqui e eles são alguns protocolos diferentes que você pode seguir: a primeira coisa é que qualquer forma de jejum deve ser abordada com seu médico apenas para garantir que todas as suas bases estejam cobertas.

Uma maneira popular de fazer jejum intermitente é com a comida com restrição de tempo. É aqui que você não come nada por 16 horas e consome todas as suas calorias durante um período de 8 horas. Uma maneira fácil de abordar isso é não comer nada depois do jantar - por volta das 19 horas - e depois não ter sua primeira refeição até o almoço no dia seguinte.

Isso pode parecer extremo ou avassalador, mas lembre-se de que você está dormindo por 7-8 horas desse período de jejum.

Outros métodos de jejum intermitente

O modelo 16/8 é um dos mais populares, mas também existe o método de comer e parar de comer. É aqui que você escolhe um dia da semana para fazer um jejum completo de 24 horas. Tudo o que você faria é jejuar do jantar uma noite até o jantar na noite seguinte.

Há também jejum 5: 2. É aqui que você come o mais saudável possível - mas normalmente - por cinco dias da semana e, em seguida, jejua por dois dias não consecutivos durante a semana. Esses são alguns planos gerais, mas é importante lembrar que todos são diferentes.

Há também a diferença entre homens e mulheres, e as mulheres se saem melhor com períodos mais curtos de jejum, devido a variações hormonais. Novamente, isso é algo para discutir com seu médico, mas as mulheres podem se dar bem em uma janela de alimentação de 12 horas em jejum e 12 horas, ou em uma janela de alimentação em 14 horas e em 10 horas.

Portanto, é uma rápida olhada em como o jejum intermitente funciona, mas qual é o impacto positivo que isso pode ter no seu corpo?

Aqui estão 5 benefícios de saúde do jejum intermitente.

1. Níveis de glicose aprimorados

O jejum pode melhorar sua sensibilidade à insulina e diminuir sua resistência à insulina. Isso significa que seu corpo está melhor equipado para lidar com o açúcar. Seu pâncreas não precisará secretar tanta insulina para lidar com o açúcar, e isso é ótimo para manter os níveis de açúcar no sangue estáveis e combater o diabetes tipo 2.

2. Níveis reduzidos de gordura corporal

Parte disso pode ser por causa do ponto número um. Quando você ingere muito açúcar ou carboidratos refinados, seus níveis de insulina são sempre elevados, e isso torna muito mais provável que essas substâncias se transformem em gordura corporal.

O mau gerenciamento da glicose também resulta em redução do açúcar no sangue, o que resulta em desejos por açúcares e amidos mais simples, que também levam ao ganho de peso.

O jejum também ajuda a queimar gordura corporal, usando a energia armazenada, também conhecida como gordura corporal. Seu corpo geralmente usa açúcar e carboidratos primeiro para queimar como energia, mas sem nenhum disponível durante o jejum, seu corpo explora as reservas de gordura corporal para obter energia.

3. Diminuição da inflamação

Se você já teve uma lasca, notou como a área fica vermelha e inflamada. Esta é a inflamação que você pode ver e sentir, mas a mesma coisa pode acontecer dentro de você. Desta vez, não é possível ver ou sentir, mas a inflamação crônica a longo prazo pode levar a muitas condições e problemas graves, como:

doença cardíaca
derrame
lúpus
artrite reumatoide
certos cânceres

Essa lista é muito mais longa, mas você pode ver a gravidade desse problema. Um dos maiores benefícios para a saúde do jejum intermitente é a capacidade de diminuir a inflamação no organismo. A inflamação pode ocorrer devido ao estresse oxidativo e períodos de jejum ajudam a diminuir esses níveis.

Seu corpo está agora em uma posição melhor para combater os radicais livres e a inflamação causada por eles.

4. Proteção do Coração

Outro dos benefícios à saúde do jejum intermitente envolve a diminuição de certos contribuintes para doenças cardíacas. Quando você está em jejum, o corpo pode experimentar autofagia - que é a maneira como limpa as células danificadas. O jejum é como um banho de energia nas células, o que também elimina as inferiores.

Essas células danificadas podem causar doenças cardiovasculares, que é a principal causa de morte no mundo.

5. Proteção do Cérebro

A proteção do cérebro contra o jejum intermitente parece vir desse efeito anti-inflamatório. O jejum pode ajudar a retardar o desenvolvimento de doenças neurodegenerativas. Isso significa que o jejum intermitente é uma ótima maneira de combater coisas como a doença de Alzheimer e a demência. Também pode ter o benefício diário de melhorar sua memória.

Pensamentos finais

Os benefícios de saúde do jejum intermitente são verdadeiramente notáveis. Essa prática milenar não é apenas simples, mas também gratuita! Você deseja consultar o seu médico antes de começar algo assim e, se o fizer, é uma boa ideia facilitar o processo.

Se você nunca fez nenhum tipo de jejum, não quer pular para um jejum de 16/8 ou 24 horas. Comece devagar com um jejum de 8 a 10 horas (e lembre-se, a maior parte disso é quando você está dormindo) e adicione gradualmente mais uma hora a ele. O jejum intermitente teve muitos estudos dedicados a ele e mostra muita promessa de retomar o controle de sua saúde.

Referências:

Jamie Logie

Sobre o autor: Jamie Logie.

Jamie Logie é personal trainer, nutricionista e especialista em saúde e bem-estar. Ele é bacharel em cinesiologia pela University of Western Ontario, estudou sociologia e psicologia na Western University e possui um diploma de aconselhamento no Heritage Baptist College. Ele dirigiu um blog e um podcast com a melhor classificação no iTunes, chamado "Regained Wellness". Jamie também é escritor colaborador de lugares como o Huffington Post, Thrive Global, LifeHack e tem um livro da Amazon nº 1 chamado "Taking Back Your Health".

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tags: artrite, benefícios para a saúde, câncer, cérebro, derrames, doença cardíaca, glicose, gordura, inflamação, jamie logie, jejum, lúpus, proteção do coração, reumatóide

publicado por achama às 14:45

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Domingo, 3 de Maio de 2020

8 Types of Listening and How to Recognize Each

Jamie Logie, B. Sc.

learning-mind.com

May 2nd, 2020 .

.
img source

Just as there are many forms of communication, there are different types of listening, and it’s important to recognize each of them.

When we talk about people who are good communicators, it’s mainly that they are good listeners. The ability to actively listen to another person is one of the most valuable traits a person can have. Nothing is more frustrating for a person trying to share how they are feeling than to constantly be interrupted. The person who has the ability to listen is the person who can be most helpful.

Good listeners are empathetic, compassionate, and caring, and this goes a long way with building connections to others. But the fact is, there are several types of listening, and each is important in its own way. This article will look at 8 different listening types and how to recognize them.

How Are the Different Types of Listening Defined?

Most of this work goes back a few decades to the works of Andrew D. Wolvin and Carolyn Coakley. The best way to picture these ideas is with the symbol of a tree. Some forms of listening are more foundational while some are higher-level styles of learning. The base of the tree will make up the foundational type of listening, and that’s where we’ll start.

Basic Types of Listening

1. Discriminative Listening

This is a basic type of listening. It’s the type that simply determines what the sound you are listening to is. When you’re hearing various sounds and trying to decipher what a specific sound is, that’s discriminate listening. We use this type of listening all the time, but often it’s to show if what we are hearing is familiar or not. If you’re out in a crowded place and hear someone talking in a different language, you recognize it as language but aren’t yet sure if it’s familiar to you.

Another great example of why discriminative listening is important is it helps you to focus on a specific sound while dismissing other ones. This is handy if you’re driving a car full of loud people but hear a bad noise coming from the engine. This form of listening allows you to zero in on specific sounds.

So you now know what you’re listening to, what is the next type?

2. Comprehensive Listening

Comprehensive listening would be higher up on the trunk if we are using our tree example. This is a higher order of listening than discriminative listening. With listening of this type, we are now listening so we may understand. You would most often use this type of listening when you are in a classroom or lecture and you are trying to understand the message that someone is relaying to you.

This is another basic form of listening, and the goal of it is to simply understand. You can see how – even though these first two are simple – there is a big jump between discriminative and comprehensive listening. This is the difference between paying attention and really hearing what a person is saying to you instead of hearing them – but tuning them out. It can be quite easy to recognize when someone is actively listening to you compared to their eyes being glazed over, not taking anything in.

Higher Types of Listening

So with the root forms understood now, we move into the higher types of listening, and that brings us to:

3. Appreciative Listening

This is where you’re listening deeper and appreciate the sounds, and the best example of this is with music. There is a difference between having music on as background noise and truly experiencing the sounds you are hearing. This is why we can get real enjoyment from music, but it happens best when you focus on it. It can be any style, the main thing is the appreciation you have for it and what resonates with you. This could be classical music or death metal, the point is that it connects with you and you feel it. You hear the changes in sounds, instruments, and movements being used as opposed to it just sounding like a bunch of noise.

This is a valuable form of listening as it allows for joy in your life. Music can lift the soul and spirit, and this acts as a reward for appreciative listening.

4. Therapeutic Listening

We are continuing to move higher up the tree. This also may be one of the most valuable forms of listening – especially when it pertains to helping others. With therapeutic listening, we are listening intending to help someone. This is one of the types of listening to help someone work through an issue, deal with a problem, and work through different emotions. The best way to look at this is as a genuine therapy session. This is all about empathy and understanding of what another person is going through.

This listening is not just limited to therapists and friends and family helping each other, though. This is an important listening type used by managers, bosses, trainers, and even coaches to help employees learn and develop. As mentioned, it’s easy to recognize this way of listening as the other person is working with you and trying to help.

5. Critical Listening

Now we are getting up to the higher levels of listening and to the very top of the tree. This ends up being a very important style of listening as it helps you to wade through vast amounts of information. An easy way to think of critical listening is when it comes to things like politics, research, science, or different type of reports. We can recognize critical listening when you ask questions like:

Is this valid?
Are they making a genuine argument?
Are they using information that makes sense?
Am I getting to hear both sides of the story?
Am I getting presented with all the facts?

This form of listening is more than just understanding but is about analyzing the message we are hearing. This is important to be able to protect ourselves from false or harmful information. Critical listening is about hearing arguments, thoughts, and ideas, but analyzing all the information.

Negative Types of Listening

These are the 5 main types of listening, but there are a few more worth looking at:

6. Passive Listening

Most people aren’t sure if they are a good or bad listener, but it’s easy to tell with passive listening. A passive listener just does not have the ability to listen. They seem disinterested, constantly interrupt, or don’t keep eye contact when engaging with you. They may constantly check their phone or look to be distracted in any way.

7. Competitive Listeners

Whereas the passive listener isn’t good at listening, competitive listening may be worse. Listening of this type is definitely active listening, but only so they may jump in with their own take. Whatever you say, they try to one-up it. You’ve probably encountered this many times when telling a story and the other person brings in their own anecdotes and experiences trying to outdo you.

8. Combative Listening

This is like the competitive listener, but this time, they’re just looking for some form of confrontation. They want to argue just for the sake of arguing. They are actively listening to what you have to say, but only to challenge and combat you on it. They would rather disagree than hear you and understand what you’re trying to say.

Final Thoughts

Listening is an invaluable skill. The best communicators turn out to be that way because they are the best listeners. It turns out that listening is not as simple as it seems and there are many types of listening. By looking through this list, you can see the many types, what purpose they serve, and how to recognize them.

The goal is to be able to hear and understand someone, but engage when the time is right. Most people today feel misunderstood and unheard, so being a person who truly hears them can go a long way in helping and healing others.

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publicado por achama às 13:04

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Segunda-feira, 20 de Abril de 2020

Why Emotional Awareness Is Important and How to Build It

Jamie Logie, B. Sc.

learning-mind.com

April 19, 2020 .

Can developing a strong mind lead to you living a stronger life?

A stronger mind is something that’s desirable but not easily attained. The stronger your mind, the better equipped you will be at handling anything life throws at you. A strong mind can help you overcome obstacles and setbacks, allow you to persevere, and help you find success.

So, what are the superpowers that come from a mind that is strong, and how do you develop one in the first place?

The Power of a Strong Mind

A strong mind is an active mind. The best way to look at this is to consider your mind like a muscle. If you don’t exercise a muscle, it will atrophy and get weaker. It needs a consistent stimulus to stay strong and functional. Your mind is no different. It needs constant stimulation to grow and strengthen. This means giving it consistent learning, new information, challenges, and keeping it as active as possible.

If you do not challenge your mind, it can go the same way as the unexercised muscle; weaker and non-functional. Functioning with a weak mind will make you more impulsive, irrational, and easily influenced. So what are some superpowers that come from a mind that is strong and how you can strengthen and develop it?

1. Improved Confidence

This isn’t the “fake it till you make it” kind of false confidence but a true and genuine belief in yourself. Confidence comes from success and the best way to achieve success is through small, gradual steps.

Taking on too much all at once will not only lead to failure but a sense of defeat and rattled confidence. By taking small steps, you build small improvements without even realizing it. Success builds on itself, but it takes time to do so. We build success from the “one step at a time” mindset instead of trying to climb the mountain all at once.

Celebrate your small wins and accomplishments and let them motivate you to continue moving forward. No victory is too small and they all play a part in leading you to improved confidence and a stronger mind.

2. A Strong Mind Leads to a Thirst for Knowledge

Einstein said: “the more I learn, the more I realize how much I don’t know.” Knowledge is a lifelong pursuit and learning is never finished. A strong mind realizes that it can never master an understanding of everything but is motivated to try. This creates a thirst for knowledge that allows you to become well versed in a wide variety of subjects.

This makes you a much more interesting person. It also makes you more well-rounded with many aspects of your persona. By continuing the desire to learn, you not only strengthen the mind but open yourself up to new ideas and ways of thinking. This can help improve your worldview and how you interact with it.

3. Increased Success

We can connect this superpower of the strong mind to the last point. With an increase in knowledge, you open yourself up to more opportunity. You rarely have to second guess decisions as you have gained the information to make informed choices.

This is can allow for more success in life when it comes to jobs and careers. The person with a strong mind is better equipped to perform in whatever situation they find themselves in. Knowledge is power, and it is the backbone to success and progression.

This is another reason why you want to continue to challenge the mind and make learning a lifelong pursuit.

4. Ability to Handle Tough Situations

The person with the strong mind doesn’t fall apart at the first sign of a setback. Whereas many people react without thinking – and succumb to the stress – the person with the strong mind stands tall. They can step back from the situation, observe it, assess, and handle it in a controlled manner. They don’t overreact, lash out, or panic. They stay calm and are better equipped for navigating through adversity.

This skill is developed by taking a pause before reacting in any situation. This prevents you from an impulsive reaction and allows you to fully assess things before making a decision.

You can also build this mental strength by focusing on past situations and identifying the things, people, or situations, that triggered a negative emotion in you. This way, you will be able to identify it in the future, and know the best way to respond to it.

5. You Become Much More Self-Sufficient

Weak-minded people depend on others and can’t rely on themselves. A great superpower of having a strong mind is the ability to be self-sufficient. Everything you need is within yourself and you can manage any situation or environment, you find yourself in.

It’s great to have others to depend on, but there are many times when you will have to go it alone. Having a strong mind gives you the confidence to enter any scenario knowing you will be able to handle it.

Some Other Ways to Develop a Strong Mind

We’ve listed some ways that you can improve the strength of your mind, but here are a few more to follow:

Positive Self-Talk

This is how you become your own cheerleader and build up your confidence. Anytime you feel negative self-talk creep in, you need to nip it in the bud with something positive. It doesn’t even have to be anything major, but just remind yourself of little things you do well and have achieved. This positive self-talk goes a long way in developing a stronger mind and eventually, it will happen without you realizing.

Verbalize Your Emotions

If you can’t put a name on something, it’s hard to process it. It helps to come up with a wider emotional vocabulary that can help identify how you are feeling. The better you can be at expressing how you feel, the stronger your mind becomes.

Instead of the usual words to describe your feelings (sad, angry, happy, etc) start incorporating more specific and detailed language to express how you feel such as “vulnerable,” “dismissed,” or “isolated” as an example.

See Criticism as an Opportunity

Most of us hear the smallest criticism and simply fall apart. Instead of seeing criticism as a setback, looks at it as an opportunity to get better.

Criticism – as long as it’s constructive – is information. This information allows you to progress and move forward. These are important components of a strong mind, and when you develop this skill, you will find that you start to embrace criticism.

Final Thoughts

The good news is that it is never too late to develop a strong mind. There are little things you can do every day to help, such as increasing positive self-talk and learning to embrace criticism. The pursuit of a strong mind will not always go perfectly, but the idea is to make small positive steps. The goal of developing a strong mind is progress, not perfection.

References:

Compiled by http://violetflame.biz.ly from:

https://www.learning-mind.com/strong-mind-superpowers-develop/

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tags: brain power, confidence, intelligence, jamie logie, knowledge, learning, power, self-improvement, self-sufficient, strong mind, success

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Quinta-feira, 16 de Abril de 2020

Why Emotional Awareness Is Important and How to Build It

Jamie Logie, B. Sc.

learning-mind.com

April 15, 2020 .

Emotional awareness – or emotional intelligence – will not only connect you better to others but also to yourself.

The ability to be aware of the emotions of others can go a long way in creating better connections. Being able to empathize with another person is at the cornerstone of building real intimacy and connection. The better that you can understand emotional awareness, the better you will then be at understanding and helping others.

Emotional awareness is not just an outward trait but ultimately helps you to get a better understanding of yourself. This article will look at why emotional awareness is important and how to build it.

What Is Emotional Awareness?

We face many problems each day. Many of these problems are internal, and many are based on the relationships we have with others. Being an emotionally aware person allows us to confront the many problems with ourselves – and our relationships – with patience, insight, and imagination.

This is all about becoming more aware. More aware of your emotions, more aware of the emotions of others, and more aware of how to control all these emotions.

This awareness is also considered a form of intelligence. We usually associated intelligence with cognitive function and IQ, but intelligence is also connected to emotion. Intelligence or awareness gives us the ability to successfully navigate around certain challenges. In this case, it’s how you can navigate around various emotional situations.

Why Is Emotional Awareness Important?

Building your emotional awareness will have many positive effects on all aspects of your life. It allows you to lower your levels of social anxiety and makes public situations more bearable. You will develop a higher level of self-esteem – which has a great spillover effect on things like career and success.

Emotional awareness is also important to help control and lower levels of depression. And it creates better relationships with family, friends, and those you spend your time with.

Those with a lack of emotional intelligence find life to be extremely frustrating. They have no control over their feelings and actions, lash out at others, push people away, and feel constant anxiety. We can chalk up most broken relationships to a lack of emotional awareness and intelligence.

It helps to look at a lack of emotional intelligence the same way we would with cognitive intelligence. They both create profound repercussions, but with a lack of emotional intelligence; the effect can be much more long-lasting.

Benefits of Having Emotional Awareness

Those with a strong sense of emotional awareness can identify struggles and pain within other people. They can tap in and see that even though someone appears to be acting fine, deep down they are hurting. They have an intrinsic ability to identify what may cause a person to act a certain way.

Those with no emotional intelligence may easily dismiss an angry person, but the emotionally aware individual will see what may be causing this anger behind the scenes. They can identify sorrow that’s being masked by anger, humor, or denial.

It’s these types of people that make the best healers, teachers, leaders, and mentors. They draw others into them and make everyone around them better.

So, with this in mind, how can you build and develop your own emotional awareness? Let’s look at a few ways…

1. Examine Past Events

Look back on any past events that created certain emotions in you. They may have made you sad, jubilant, angry, frustrated, or hopeless. The important thing here is to look at why this event caused a specific emotional response. What or who caused this event? How was the event different than you expected? Could the consequences of the event have been avoided?

This is an important step for building emotional awareness as it helps you to learn what triggers specific emotions in you.

2. The Power of the Pause

Giving a short pause when speaking helps to give your brain a bit of a breather. Instead of just rambling on constantly, giving a brief pause gives you some space. This helps us to not instantly react, but dwell for a moment and consider the different options.

The idea is to create a pause in your own mind and thinking when confronted with an emotion. What usually happens is we experience a feeling and then want to react right away whether it be anger, sadness, or even a physical lashing out. When you focus on taking a pause after experiencing an emotion, you can better control your response.

The emotionally aware person doesn’t stop themselves from feeling an emotion but pauses to simply observe it. Observation is a strong thing and allows you to become better in tune with yourself and in better control of your feelings.

It’s important to remember that emotions change and they are in constant motion. When you learn to observe, and watch your feelings from the perspective of an outsider, the more you will improve your emotional awareness. This is why the pause is so powerful.

3. Increase Your Vocabulary

If you’ve ever seen a frustrated child, you know that a big part of it is because they cannot articulate and verbalize what they are feeling. The same thing happens with those with low emotional awareness.

When you can increase your emotional vocabulary, you become better equipped to express yourself and your feelings. The average person’s emotional vocabulary revolves around simple things like mad, sad, happy, angry, etc.

Mad or angry is often a secondary result of things like frustration, disappointment, or even loss. Being unable to articulate how you truly feel does not create emotional awareness. Identifying a more special emotional vocabulary is an easy way to increase your emotional intelligence.

Here is a progression of a simple word that conveys an emotion but where it can be narrowed down to the true feeling:

sad –> despair –> powerless
happy –> proud –> confident

Start to include some of these words to better express yourself, and to help others in verbalizing how they feel:

frustrated
irritable
downtrodden
anxious
disillusioned
devastated
hesitant
fulfilled
hopeful

The more specific your word choice, the better you are at narrowing down how you truly feel. This is genuine emotional awareness.

Final Thoughts

Emotional awareness doesn’t happen overnight. To some people, it comes quite naturally, but others may have to work on it for a while. The main thing is there are some simple tips you can use to build it, and it can always grow and improve.

The better your emotional awareness is, the more emotional strength you can develop. This emotional strength will then allow you to help, inspire, and connect with others.

References:

Compiled by http://violetflame.biz.ly from:

https://www.learning-mind.com/emotional-awareness-build/

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violetflame.biz.ly

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