Sometimes I get in a strange mood for no obvious reason and can’t seem to shift it. Vague moods like melancholy, low level anxiety, the blahs.
When I get like this—out of sorts—I use a technique I found in one of Michael Neill’s books, and it goes like this:
I’m feeling X…
And that means X…
That’s it. Simple. And so effective for identifying the actual emotion, what triggers it, and the story built up around it. Silly, unimportant—gone!
Getting to grips with what’s really bugging us, what we’reactuallyfeeling, can do wonders. For instance, the emotion of anger could actually be resentment, which could actually be fear of humiliation.
Then the ‘Because…’ illuminates. Someone raised an eyebrow and it reminded you of a teacher who used to do that and made you feel inadequate or humiliated. Triggered!
‘And that means…’ We build up stories around everything that happens to us. They can be supportive, or unsupportive. Usually not true. We can change the story. Delete!
Or frequently some small event sets off a chain of thinking that culminates in a sour mood. It was that weird film I watched last night that put me in this state. Reminded me of someone I used to know. What happened to him? Oh, he died in a car crash. Mood! Gone!
A missing piece?
At times however, there seems to be something missing, a further step needed for those stubborn emotions that won’t let go.
I found the missing piece, the elusive next step, in a book by Thich Nhat Hanh, the well known Vietnamese monk and teacher.
Thich says we first need to identify, acknowledge, and recognize what is causing our suffering.
Here’s the key (that made me sit up). We need to look deeply at the emotion and discover “the kinds of nutriments that have helped it come to be and continue to feed it.”
Ah. Bingo. There we are. How am I feeding and nourishing this negative story? Until I stop feeding it, the emotion’s not going anywhere.
How do we nourish emotions? That part is easy—TV, Internet, social media, books, people we hang out with, gossip, politics, news.
But also there’s our constant self-talk that reinforces the negative story and keeps it alive and kicking. Just waiting to be triggered.
Next time you notice that story repeating itself in your mind, simply say, Not now! And bring something more positive to mind.
Cut off the feed and the emotion cannot thrive.
This always works for me.
So, to recap:
I’m feeling X… (emotion, really drill down)
Because X… (trigger)
And that means X …(story you tell yourself about it)
And I am nourishing this by X… (What is keeping this story alive)
Try it and let me know how it works for you.
PS If you would like help dealing with negative emotions then I can help! I have over 20 years’ experience coaching people to let go of stuff (technical term) that’s not helping them.
Contact me here and we can discuss booking a 1 hour, online session. Easy, no fuss, affordable.
If you live in San Miguel de Allende we can meet one-to-one in a private, open air setting.
I’m kind of embarrassed to admit this, but I’m a news junkie. There. It’s out.
I know, I know, the news is all fake, or toxic, or slanted, and designed to elicit strong emotions in us so we will get addicted and read more. Manipulative. Forcing us to form opinions.
I know all the arguments—we need to keep our minds clean and clear and we attract what we think about. And I am in total admiration of those who avoid the news entirely in order to remain unstressed and calm.
And yet I still turn to news hubs before doing anything constructive. It’s like a drug for sure. I love tuning in for the first time in the day. What’s new? What’s going on? Anything exciting?
Gives an initial high but then is unable to deliver on subsequent doses, like the first cigarette of the day. Or so I’ve been told. I don’t smoke, drink, take drugs, or even coffee; but the news? Forget it. I’m so there.
And as a result I do spend quite a bit of my time dealing with unpleasant images in my head and feeling outraged over injustices I can never do anything about.
I have a friend who has detoxed from the news completely and doesn’t know what I’m talking about half the time. On the one hand I admire her discipline, but on the other I don’t really want to be like that. It seems like escaping.
You see, I don’t really like to think it’s an addiction despite what I said earlier. I prefer seeing it as a challenge. A challenge I don’t want to run away from. You can try to live in a bubble, but eventually something will burst it and you still have to deal with all those emotions.
What I want is this—to be able to scan the headlines, dip into an article here and there and remain calm and untroubled by it all. I want to be able to handle it. To be up to date, informed, but unperturbed.
I want to be in control.
I just want to be able to observe, and avoid taking sides or reacting. In other words, not play the game the media is playing, trying to manipulate my mind and emotions. I don’t have to. Then I’m free.
I don’t HAVE to form opinions about everything I read or listen to. I can remain neutral if I so choose.
This leads me to the title of this blog, ie Two Lines That Sum up What I Believe.
The other day I was re-reading the poem Desiderata by Max Ehrmann, and two lines grabbed my attention and literally made me gasp. It summed up perfectly what I deep down really believe about life, the news and world events, and all that other stuff that seems designed to keep me agitated. They are towards the end of the poem. Here they are:
“And whether or not it is clear to you, no doubt the universe is unfolding as it should.”
There. That’s my opinion on all of it. I’m going to stick that line somewhere on my computer to remind me all is well and will develop in its own time without my help.
I will keep an interested eye on things, and act where I can, while remembering it’s all working itself out as it should. Unfolding.
I know that deep down, this is what I believe. This is a work in progress and I’m not there yet. But now I have a strong vision and intention of where and how I want to be.
What sums up your beliefs? Does this help you with something?
Let me hear from you. If you like this blog and would like more like it, or if there are other subjects around personal development you’d like to discuss, let me know. Please. I love getting feedback from you.
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The other day I woke up in a melancholy mood. “The bittersweet melancholy of another new dawn”, as my poet friend Scott Hastie expresses it so nicely.
I rarely get depressed, and then not for long, and I’m usually an upbeat, positive sort, so a melancholy mood felt strange. I didn’t know what to do with it, quite literally. I felt out of sorts, kind of off balance. Why, I wondered? Nothing bad was going on in my life, and all was well.
Have you had this happen?
As I examined it more closely I realized it was due to several things, all unrelated. I had watched a disturbing film the night before, several people had unsubscribed to my list (turns out they were on the wrong list), the sales on one of my books was down, and a client had cancelled her appointment due to illness.
Big deal! None of it important or earth shattering. Each on its own something I wouldn’t even blink at. Yet I had managed to pull them all together into a rather unpleasant tale and was unconsciously sending this charming message to myself—Nobody likes me, Everybody hates me, I think I’ll go and eat worms!
As soon as I woke up to this, it all went away and I was fine. No worms were harmed in the writing of this.
It got me thinking. While I was indulging my melancholy outlook, I got nothing done. The day was blue, I was blue, and nothing was going to get accomplished in that state.
What is a mood?
A mood is a generalized emotional state, which forms your attitude, and colors how you look at the world. Your frame of mind so to speak. So we have cranky, sour, melancholy moods, as well as peaceful, optimistic, blissful moods, and oh, don’t forget that seriously general mood, the blahs.
Every mood is a narrative,
…a story we have concocted around what is happening in our lives. Frequently it’s not even current stuff, but something triggered from the past. So we can get grumpy about something that happened 20 years ago without even knowing why.
We are not conscious we are creating the tale. We only feel the mood.
Our moods are more important than most of us realize. Successful people have control of their moods. They don’t let them take over and ruin their day. They push back against the dictator and create empowering moods.
Unhappy people don’t have control over their moods, which are usually of failure, or defeat, or inadequacy.
Moods rule our lives and dictate the kind of results we get in life. Mood matters.
The good news is you can control your mood and can always choose a useful one.
I use a technique (from Michael Neill) for mood control THAT WORKS EVERY TIME! It’s only 3 steps, so I encourage you to memorize it. You never know when it will come in handy.
This is how you dig out a bad mood and drag it blinking and snarling into the light of day. Leave the good ones alone. They are working for you.
Here we go. When you have a strange mood, and you don’t know the cause, complete these 3 sentences.
1) I’m feeling…….
(List all the words you can think of to describe your mood. Get as specific as possible. Remember, moods are general so home in on it.)
(List all the possible triggers that come to mind. It’s usually more than one.)
3) Which means…..
(Aha, here is the story, the narrative. What nonsense are you telling yourself about these events?)
When you look at the narrative you have uncovered, usually a blatant and silly generalization of unlinked occurrences, you can simply spin it. Find a new story, unlink the causes, and reframe all of it.
Every mood is a narrative.
Every narrative can be rewritten, so if you don’t like the mood, change the story.
Honestly, this is deceptively powerful and effective. Please try it.
If you would like help identifying and exposing some killer moods then contact me for a session either online or in person here in San Miguel de Allende. I’d love to help you make this work. Remember, if you don’t control your moods, then your moods control you! Contact me here.
I am the world’s greatest procrastinator. And I have an array of tools to assist my expertise.
The Internet is one of my best. A guaranteed sink-hole for goals and plans.
I am forever listening to podcasts, online courses, downloading kindle books galore on all kinds of subjects—all of course relevant to something important I need to be doing. Indeed.
Did I mention YouTube? Another wonderful option for dealing with those ‘I’m not quite sure what to do next’ moments. You. Can. Spend. Hours.
Let’s not talk about email or social media.
I do make attempts to combat it. I can make an amazing list and then lose the list. Every time I start something I immediately feel there was other stuff I should be doing instead. So I stop, look for the list, change course and do something else. Until I remember the other thing that needed doing. Put it on that dang list so I don’t forget.
My head is stuffed full of wonderful ideas that would help a lot of people, generate a fabulous income, and make me a New York Times best selling author….
I could make a difference!… if I would just put them into action.
The problem with this is I waste my day and end up feeling bad about myself. There were things I meant to do, yet somehow didn’t. The time just slipped away. It’s not fun and it’s not satisfying. It’s yuck. I feel out of control.
Then the best time management tool ever, fell into my inbox.
While fooling around I happened upon a bit of advice in one of the many email lists I subscribe to…that actually changed everything. It was a blog by Derek Doepker and it addressed this very problem. Derek (a best selling author, business coach and marketer) said that the best advice he had for managing those days when you can’t seem to focus was this:
Three little words.
Can I just…?
And then fill in the rest of the sentence.
Can I just get hold of that important contact number? Can I just get a title and subject for that script? Can I just spend 5 minutes starting that project that’s looming over me?
An amazingly powerful procrastination blaster. In fact, I don’t just use it for those overwhelm times—I use it every day. Can I just get these 4 things done today?
The idea is that if you can just, or at least, get something done, it’s better than not getting anything done and simply throwing in the towel on your day.
Can I just get X, X, and X done today? The secret of course is you will end up getting lots more done. But if you can at least get this done, your day is not wasted.
These three words will transform your life, I promise. You’ll feel in control, pleased that you’ve accomplished something, and that you’ve earned your Netflix fix at the end of the day.
Derek is now my coach
I was so impressed with this that I engaged Derek to be my coach. He’s amazing. I’m much more focused and not procrastinating nearly as much as I used to.
I got my new book finished by just finishing a sentence, a paragraph, a chapter. Or just looking up a phrase that I wasn’t sure about.
Now. Can I just get this blog finished before lunchtime?
Yes, I believe I can!
Check out my life-coaching—local if you are in San Miguel de Allende, and online if you prefer coaching from your couch, your dog on your lap, sipping your favorite beverage. No video I promise. Margaretnashcoach.com
Here’s my new book, all credit for finishing and publishing to Derek, on kindle at
Do you find it hard, if not impossible sometimes, to refuse a request from someone?
For instance, someone asks you to donate to a charity you don’t even believe in, or serve on committee you’re not interested in, or let’s say a nice person asks you out for the evening but you don’t want to go…and you still say OK? Ack!
“But I can’t say no!” I hear you cry. Yes, you can. Of course you can. You just want to know how to say it, without causing offense, disapproval, or upsetting someone.
The problem is you end up doing things that bring you no joy just in order to please someone else, and you’re frustrated with yourself for not saying what you meant. Also, you’re overwhelmed and don’t have time to do the things you want to do.
If only you had some simple rules and phrases that would allow you to speak your mind in a clear and courteous manner. I’ve got them.
Here are 4 artfully assertive rulesand phrases to help you just say no in a way that won’t cause offense or put you in the doghouse.
They have the right to ask; you have the right to refuse.
Don’t get mad because they asked, and don’t make them feel bad for asking.
If you don’t say no, it’s your fault, not theirs for asking. Own it. It’s totally up to you to control your own time and energy.
Always thank them for asking and express appreciation for any polite request.
“Thanks for asking, but that’s not really my thing. I’m going to say ‘no’.”
“Thanks for asking, but that’s not going to work for me. I’m just too busy right now.”
“I really can’t—sorry; I’ve got too much on my plate right now.”
Don’t over apologize, don’t over explain, don’t make excuses, and don’t get defensive.
They have the right to ask, but they don’t have the right to elaborate explanations or apologies. For the sake of politeness a short sorry, followed by a brief reason, (see above examples, Rule #2) will suffice. You don’t have to justify your decision.
The general rule that keeps me out of trouble is a short ‘sorry’, followed by a brief explanation, combined with a pleasant expression.
Once you’ve said no, don’t repeat yourself, or start apologizing, adding to your story, or yammering away trying to justify yourself. Just be quiet, hold your nerve, and carry on as before. If you have been courteous, then you have nothing to explain.
If you are not awkward, they won’t be. Trust me on this.
Remember these 4 rules next time you are asked for something you don’t feel comfortable with. Honor their right to ask and yours to refuse. Try out these phrases. All my sentences, rules and suggestions are tried and beta tested.
I think you will be delighted with how magically well they work.
If this subject is interesting and relevant to you, there is lots more to enjoy in my book, Artful Assertiveness Skills for Women, available online in Kindle and paperback; if you live in San Miguel, it’s for sale in the Biblioteca bookstore. This easy to read, clear, fun, and concise book could help you in ways you can’t even imagine.
I’d love to hear of your successes! Contact me at firstname.lastname@example.org. and look out for workshops and practice groups on this and similar life coaching subjects.