Seven PPPSTs(The Seven Profoundly Powerful, Profoundly Simple

Techniques for Increasing Emotional Competence)

- Kate Cannon

1. Take time every day to appreciate what’s right in the world and in
your life.
Research scientists at the Institute of HeartMath have discovered that
generating feelings of gratitude, on purpose, reduces the amount of
damaging stress hormones in your body. And, adopting a habit of
appreciation sets up a positive self-fulfilling prophecy - since you are in the
practice of identifying things to appreciate, you are more likely to
notice those things.

The HeartMath Solution, Doc Childre, Howard Martin

2. Increase your feeling word vocabulary.

Most people have a very limited vocabulary for emotion, e.g. love,
hate, fear, etc. Getting more accurate in naming and expressing your
feelings helps you know yourself and connect better to others.

Emotional Literacy, Rob Bocchicino

3. Be your own best friend.

Think of the advice you give a dear friend in a difficult time - and
take that advice yourself! Eat well, exercise, relax, play, avoid
cigarettes and alcohol. These practices set up the conditions in your life
that will make it easier to be emotionally competent.

Feeling Good, David Burns, M.D.

4. Listen with your heart.

Creating an emotional connection by sincere listening has positive
physical, mental, and emotional benefits for both the speaker and the
listener. When you are completely attentive to what someone else is saying,
your blood pressure drops.

The General Theory of Love, Thomas Lewis, M.D., Fari Amini, M.D.,
Richard Lannon, M.D.

5. Talk back to yourself.

That negative voice in your head can be quite convincing – persuading
you to judge others, be pessimistic, etc. pulling in all the destructive
feelings that go along with those destructive thoughts. You can create
a louder, more persuasive voice that helps you find an equally
believable, more optimistic viewpoint. You’ll be more likely to cut others some
slack, you’ll see more options, and you’ll feel better!
Learned Optimism, Martin Seligman, Ph.D.

6. Tune in to your body.

Notice where and when you feel different feelings. Emotions are a
source of information and paying attention to what you feel in your body is
a good way to access that information. If you don’t know why you feel
certain feelings, ask your body, e.g. “Why do I feel a pain in my neck?”
“What’s this shoulder ache about?”

Raising Your Emotional Intelligence, Jeanne Segal, Ph.D.

7. Smile more.
Scientists all the way back to Charles Darwin have identified that
different facial expressions have corresponding feelings associated with
them. So, if you want to feel better, turn on a smile and wait for good
feelings to come along!