Emotional Off-Loading Protocol · Behavior Change Newsletter

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Emotional Off-Loading Protocol

A Question I got from an Advisory Member:

What do you do in moments that you are overwhelmed? In my case I can get easily emotionally overwhelmed due to small things like a rejection, which leads to me overthinking, then cascading into trauma issues. I know that journalling, etc helps in the long run, but what would you recommend to do in the moment for this? I'm sick of this happening randomly. Also I want to know what to do about it when at work too (especially here).

=== MY ANSWER ===

Having systems that build and maintain your mental strength, such as journalling, will provide a long term improvement.

But it doesn't help in the short term...right?

It can!

In my view, journalling and meditation work in the short term as well.

If I am feeling too upset to sleep, I will literally journal for an hour or more to get the emotional "heat" out of the system.

Nothing to be ashamed about - this is a tool, and any man (or woman) can use it.

My framework for emotional off-loading:

1. What happened and why are you upset?

2. Is there something good that can come from this?

3. Should I change my behaviors as a result of this? (often, the answer is no)

4. Can I get stronger as a result of this?