Module Four: Overcoming powerful emotions
Do you get angry easily or find some emotions overwhelming? Or do you suppress your emotions?
If so, you are not alone and living in a world where emotions run high we as adhers are particularly sensitive to our feelings especially when rejection is involved. However, our feelings are not us and they are constantly changing so why do get disturbed by them? When it comes to emotional regulation we tend to struggle and each destructive emotion gets amplified leaving a negative effect on our daily lives. It is possible to manage our emotions more effectively in order to balance things out and the key to this is mindfulness.
This module explores these destructive emotions so we can get present to the fact that the body keeps the score. Yes the mind and body are connected so the quicker we are able to understand and regulate our emotions then we will be taking a positive long term step towards our health.
Step 1: Watch the recorded coaching module
Just click the play button on the embedded video and take notes.
Step 2: Download the presentation
Developing mindfulness of your feelings will increase your wellbeing
Step 3: Allocate time to do the work
Now it is time to become aware of your emotions, then you can take care of your destructive ones like anger like a mother takes care of a baby. This way you will learn how to process your emotions rather than suppress them which could develop into long term illness. There are some useful tried and tested templates in order to meditate and be mindful of your feelings. The end result will be that you not get caught up in those powerful emotions that drain your energy allowing for positive emotions to enter.
Coach Advice: "Mindfulness of feelings is an essential skill to develop as we tend to be very sensitive to external events which affect our performance as the prefrontal cortex shuts down.”
Life is difficult. This is the greatest truth. Feelings come, feelings go.
As a result, difficult emotions like anger, confusion, fear, loneliness, and sadness, just to name a few, can arise. Fear is one of the most powerful emotions. It has a very strong effect on your mind and body. Fear can create strong signals of response when we’re in emergencies – for instance if we are caught in a fire or are being attacked. Learn to just be with the emotion and when you have calmed yourself down, investigate it and find out the source of it. This will determine the way to let go of it and detach from it. Nobody chooses anger mindfully. Let mindfulness be the guide to overcoming powerful emotions.
Step 4: Download the templates
In order to help you put some changes in place, templates for overcoming emotions are provided so you don’t need to reinvent the wheel. Of course, there are also many apps that can help along the way too, but the important thing is to be consistent with what works for you. Just download each one and print your own copies. Alternatively, you can create your own in Evernote or another note organising app. The thought log has been the most useful template for our clients and remember there is no right or wrong, just what is. Another one is the triggers. We all get triggered in some way from our external environment, but the question is: what made us pull the trigger? This worksheet will help you identify emotional triggers and gives you tips on how to deal with them. Once you are aware of it, you can change it or not give it any airtime.
Celebrating ADHD run weekly group sessions on each module so you might find it useful to join one of those LIVE online webinars. The benefits of this is that you will start to realise that you are not alone in these struggles with planning and organsiation. We want you to start fulfilling your potential and thriving with ADHD so start listening to our Celebrating ADHD podcast to get some inspiration. There is a recommended episode for each module.
Recommended Podcast for this module:
Recommended Meditation for this module:
When we understand the disadvantages of anger, we would not choose it as a response. Therefore, this guided meditation is designed to get you present with what anger is and its consequences. Powerful emotions can take us away on a journey of thought loops for hours and sometimes days so it is key to overcome them in order to take charge of ADHD as emotions like anger can lead to negative consequences in relationships, addictions, and sometimes even end you up in prison! The more you practice this meditation, the more aware of how uncontrollable anger destroys everything around you including yourself. Therefore, we suggest you practice this guided meditation daily throughout this module until you move to the next one.
Step 5: Book a coaching review or take time out to reflect yourself
It is important to monitor and track our progress along the way in order to take charge of your ADHD. For example through taking the time out to do this reflection will highlight what is working for and what is not. This will save time in the long term as why to continue doing something that is not working for you and also if something is working for you, then why not do more of it? Therefore, please take this step as it is essential to the journey. You can even book a review session with a professional ADHD coach at a reduced rate below and then an online form will be sent to you in order to prepare for the session.
Monitor and track your progress.
Now it is time to review your module to see what you have learned and what changes you are putting in place. It is advisable that this is booked with one of our professional ADHD coaches.