Thibaut Meurisse Master Your Emotions Summary Pdf
Have you ever felt that your emotions are not in your control? Sometimes small things make you very upset or angry. If yes, then this book, Master Your Emotions, can change your thinking.
This book teaches us that emotions come naturally but how we handle them is in our hands. The author tells that to come out of negativity and adopt positivity, we have to understand and control our emotions.
In this summary, we will learn how to manage negative emotions, how to increase self-awareness and how to maintain happiness. So let's start.
Let's know this amazing journey and how we can take our life to the next level by mastering our emotions.
Chapter 1: How Your Survival Mechanism Affects Your Emotions
Have you ever noticed that sometimes even small problems bother us a lot? This happens because our brain still works in that old survival mode which was necessary for our existence. Our brain affects negativity.
Because in ancient times, humans had to avoid every danger. A small mistake in the jungle could end their life. This is the reason that even today our mind quickly detects danger and negative situations and reacts to emotions accordingly.
For example, if someone ignores you, then your brain may take it as rejection and you may feel sad or angry, but the truth is that not every situation is life-threatening.
Therefore, we need to understand that our emotions often overreact due to our survival instinct. When we learn to recognize it, we can control our emotions in a way and avoid taking excessive stress.
So next time when a small thing disturbs you, ask yourself whether it is really such a big issueor is my brain just overreacting in survival mode? This thinking is the first step to master your emotions.
Chapter 2: What is Ego?
Yes, we all have heard the word ego, but what actually is ego? In simple words, ego is our self-identity, that is, the image that we have created about ourselves. Ego makes us feel who we are, what is our value, and how the world sees us, but the problem arises when our ego becomes overactive and forces us to take everything personally.
Ego makes us compare us with others, makes us slave to others' approval and starts controlling our emotions when someone disagrees with our words.
If someone criticizes us or points out our mistakes, the ego takes it as an attack and we start feeling anger, insecurity and resentment. This is the reason why sometimes small things hurt us unnecessarily and start affecting our happiness.
For example, if someone criticizes your work, the ego immediately takes it as an ejection and makes us defensive or aggressive, whereas the truth is that criticism gives us a chance to improve.
The ego makes us believe that our value depends only on achievements, status and the opinion of others, but in reality it is not so. True confidence and inner peace come when we learn to identify and control the ego. We have to understand that it is not necessary to react in every situation.
Every disagreement does not mean a fight and every feedback does not need to be linked to the ego. When we learn to observe and manage our ego, then our emotions Our inner emotions also start to remain stable, and we can live a more mature and peaceful life.
So the next time you get angry, feel insulted or something bothers you, pause and ask yourself, is it my ego that is reacting? If yes, then take a deep breath and remind yourself that ego is temporary but inner peace can be permanent.
Chapter 3: Nature of Emotions
Have you ever wondered where our emotions come from and why they are repeated again and again? Emotions are actually reactions to our thoughts and experiences. When we see, hear or feel something, our brain processes it and an emotion is triggered on it.
For example, if someone praises you, you feel happy, but if someone ignores you, you may feel angry or sad. This means that emotions are triggered not because of any situation but because of our interpretation. Our emotions are temporary. But if we repeat them again and again, then it becomes our habit.
For example, if you often get angry over small things, then gradually your brain makes anger the default reaction. Similarly, if someone is always worried, then his mind automatically starts thinking of negative outcome in every situation.
This is the reason why some people seem naturally happy and some people are always sad or worried because their emotions have come into a pattern.
One of the characteristics of emotions is that they come without our permission, but we can learn to control them. When we understand that emotions arise from our thinking and perception, then we can change them consciously. Whenever a negative emotion arises, we should ask ourselves whether this emotion is really necessary or is my mind amplifying it unnecessarily.
If we learn to see emotions like an observer, then we can better control our reactions. And you can bring more peace and positivity in your life. Remember your emotions should be in your control and not you in the control of your emotions.
Chapter 4: Effect of sleep on your mood
Have you ever noticed that when you do not sleep well, even small things start irritating you more? This happens because there is a deep connection between sleep and emotions.
When we do not get enough sleep, our brain is not able to function properly and it has a direct effect on our emotions. According to research, when we are sleep deprived, our prefrontal cortex which controls our emotions becomes overactive, due to which we start feeling anger, frustration and stress more easily, on the other hand, the pre-frontal cortex which is responsible for logical thinking and self-control is not able to function properly.
This means that lack of sleep makes us more emotional and less rational, so when we are tired, even small things start irritating us and we start reacting. Apart from this, the quality of sleep also affects our happiness hormones. It also affects serotonin and dopamine.
If we have good sleep, then our mood naturally remains positive. We feel more energetic and are able to handle things more efficiently. But if we are sleep deprived, then we start feeling low energy, irritability, and anxiety.
In the long term, poor sleep habits can lead us to chronic stress and even depression. Therefore, if you want to better control your emotions, then it is very important to give priority to your sleep.
Take a deep sleep of seven to nine hours regularly. Reduce screen time before sleeping and make a proper bedtime routine. When you have good sleep, you will automatically feel happier, calmer and emotionally balanced. Remember, better sleep equals better mood equals better life.
Chapter 5: Use your body to influence your emotions.
Our body language, posture and movement have a direct impact on our emotions. That is, not only our feelings affect our body, but our body can also control our emotions.
When we are confident, our chest is straight, our voice is strong and our energy is high. Whereas when we are sad or anxious, our body is bent, our voice becomes slow and our energy becomes low.
Therefore, if we want to improve our emotions, we will have to learn to use our body correctly. The author explains that power poses like standing with chest raised and head held high and hands on the waist can make us feel instantly confident and positive because it increase our testosterone (confidence hormone) and reduces cortisol (stress hormone).
Similarly, smiling, even if done forcefully, gives signals to our brain. That we are happy releases dopamine and serotonin and our mood improves. Movement is also very powerful in shifting emotions.
If we are feeling sad or frustrated, then a little walking, running, dancing or simple stretching can make us feel better intentionally. Exercise releases endorphins (feel good hormones) which reduce stress and negativity.
Similarly, deep breathing techniques like breathing in for four seconds, holding for seven seconds and releasing for four seconds calms our nervous system and reduces anxiety and frustration. Even our walking style affects our emotions. If we walk fast and with energy, our brain associates it with positivity and confidence.
Which improves our mood. The biggest lesson of this chapter is that if you want to control your emotions, then first of all you have to control your body.
Next time when you feel low, just smile, take deep breaths and improve your posture. Straighten up and move a little. See how your emotions shift intentionally. Remember Change Your Body Change Your Emotions
Chapter 6: Using Your Thoughts to Influence Your Emotions
Our emotions do not depend only on our external circumstances but also on how we perceive a situation. That is, the biggest key to control our emotions is our thoughts.
If we think negatively, our emotions will also be negative and if we think positively, our mood and energy will also automatically improve. For example, if someone ignores you, you can see it in two ways.
Either you can think that maybe he was busy or you can think that he does not care about me. The first thought will keep your emotions neutral while the second thought will make you feel sad or angry. That is, the real thing that triggers our emotions is not any external event but our interpretation of it.
If we learn to change our thinking, we can control our emotions. You can also shift your emotions For this, cognitive reframing is a powerful technique in which we practice looking at any negative thought from a new and more positive perspective.
Whenever a stressful or upset situation comes, ask yourself if I can see it from a different perspective. Similarly, great thoughts can also transform our emotions. When we focus on the good things in our life, our mind automatically feels more positive.
So if you want to control your emotions, first observe your thoughts and make them consciously positive. Remember, change your thoughts, change your emotions.
Chapter 7: Using your words to influence your emotions
The words we use directly affect our emotions because words are not just responsible for communication but also for shaping the way we think and feel. When we repeatedly use negative words, our mind starts believing them to be true, which leads our emotions to go in the same direction.
For example, if you describe a small problem with extreme words like “this is a very big issue” or “my life is ruined”, then your emotions will also be negative with the same intensity.
On the other hand, if you describe the same situation with words like “this is just a small challenge” or “I can handle this easily”, then your emotions will be more calm and balanced.
Research shows that people who describe themselves negatively, their self-confidence and motivation gradually decreases because their mind starts reacting in the same way by believing those words to be true.
So, when we define ourselves with words like “I am weak, I never get anything right, I have no option”, then we are unconsciously We start feeling more powerless but if we change our words and use empowering words like I am strong, I always have solutions, I can learn and improve, then our mind accepts it as a new reality, due to which our emotions automatically become positive and controlled.
Apart from this, the way we describe our experience also shapes our emotions. If you look at a difficult situation as a problem, then it will seem heavy to you, but if you consider it an opportunity to learn, then the same situation will inspire you for growth.
Therefore, if you want to control your emotions, then first of all, learn to choose your words consciously. Whenever you talk to yourself or others, pay attention to whether your words are empowering you or making you weak. Words are not just spoken, but they define our entire reality, so The Words You Speak Become The Emotions You Feel.
Chapter 8: Your How breathing affects your emotions
There is a deep connection between our breathing and emotions, which we often ignore. When we are in stress, anxiety or fear, our breathing becomes fast, shallow and irregular, which gives a signal to our brain that we are in danger. On the contrary, when we are relaxed, happy or confident, our breathing is deep, slow and steady, which helps our body and mind to stay calm.
That is, our emotions affect our breathing and our breathing can also change our emotions. This is the reason why many practices like yoga, meditation and pranayama emphasize on balancing emotions by controlling breathing.
When we take deep breaths, our nervous system calms down, stress hormones are reduced, and our brain feels more stable. For example, if you are ever feeling nervous or anxious, then take four to seven deep breaths. Adopt eight breathing techniques. Take a deep breath for 4 seconds, hold it for 7 seconds and then exhale slowly for 8 seconds.
This will immediately relax your nervous system and calm your emotions. Similarly, Dafts, also known as belly breathing, increases the oxygen supply and makes us feel more energetic and focused.
If you get angry easily, then the box breathing technique, four seconds inhale, four seconds hold, four seconds exhale, four seconds hold, can improve your emotional control.
By controlling the breath, we can reprogram our body and mind intentionally. That is why the next time you feel stress, fear or negativity, first of all control your breath. Control your breath, control your mind.
How to change your emotions from the chapter on Master Your Emotions? Controlling our emotions is a skill that we can learn and this is the biggest lesson of this book.
Often we assume that emotions come on their own and we cannot control them. We cannot do this but the truth is that our emotions are connected to our body, thoughts, words and breathing and by changing them we can shift our emotions.
In this book, the author has given many practical techniques. Through which we can transform our emotions. Firstly, observe what triggers your emotions, whether it is a specific thought, a situation or your physical state.
When you recognize your emotions, it will be easier to control them. Second, reframe negative thoughts. If you consider something positive, then make a habit of seeing it as a challenge or an increase in possibility.
Thirdly, change your words because the words we use shape our emotions. Instead of saying I am scared, saying I am excited can shift your feelings intentionally.
Fourthly, improve your body language. Whenever you feel low, adopt power poses. Stand straight, keep your chest up and walk fast. This will increase your energy and confidence. Fifthly, control your breathing because stress can be reduced instantly with deep breathing and pranayama techniques.
Most importantly, make gratitude and mindfulness a part of your daily life because when we focus on the things that we have, our emotions naturally change. You start becoming positive. The biggest lesson of this book is that your emotions are under your control You just need to adopt the right tools and techniques.
Chapter 9: We try to suppress our feelings
By doing so, they become stronger and start troubling us from within. Suppressing emotions does not eliminate them, but they accumulate in our subconscious mind and can cause stress, anxiety or even health issues. That is why the author teaches us why it is important to go feelingless and how to do it
The first step is to accept your emotions If you are sad, angry or anxious, then instead of denying or ignoring it, tell yourself yes, I am feeling this right now and this is normal When we accept our emotions without judging them, they gradually start weakening.
The second step is to adopt emotional release techniques such as journaling, feelingless meditation or any Talking to a trusted person is the third step. Letting go is the key. We get emotionally attached to many of our negative feelings or thoughts. We need to understand that emotions are temporary.
They are not going to last forever. When we accept this fact, letting go becomes easy. Another powerful method is to practice mindfulness and great values. When we learn to live in the present moment and focus on our blessings, our old painful feelings start to go away.
Letting go does not mean ignoring emotions, but feeling them and then slowly letting them go so that they do not control us. So, if a past hurt or fear is bothering you, take a deep breath, acknowledge it and slowly let it go. Because letting go is the key to emotional freedom.
Chapter 10: Training your mind to feel more positive emotions
Our mind naturally focuses more on negative experiences. Because it makes us think about danger and problems. Our brain is wired to protect us from negative emotions. This is called negativity bias. This is why we remember small negative things for hours or days but forget positive moments quickly. But the good news is that we can rewire our brains to feel more positive emotions, that is, we can make ourselves naturally happier and optimistic.
The first step for this is to fully absorb positive experiences. Whenever you are happy or satisfied, instead of forgetting it quickly, feel that feeling for 10 to 15 seconds. This will make your brain store that positive moment more deeply.
The second step is gratitude. Write down at least three things every day for which you are thankful, research shows. This simple habit increases feel good chemicals like dopamine and serotonin in the brain, which makes us feel naturally happy.
The third step is to pay attention to your thoughts and break the negative thinking pattern. Whenever you catch yourself thinking negative thoughts like I can't do this or bad things always happen to me, then immediately tell yourself that this is just a thought, this is not my reality. Gradually your mind will come out of the negative pattern and start thinking more positively.
The fourth step is to choose positive people and environment around you. If you always live with people who complain or spread negativity, then your mind will also start working on the same frequency, but if you spend more time with motivated and happy people, then your mindset will also automatically become positive.
The fifth step is to include self-care activities in your routine like meditation, exercise, hobbies and deep breathing. When our body and mind are relaxed and healthy, then it becomes easier to feel positive emotions.
Finally, we must understand that positivity is not magic but a daily practice. If you train your mind, it will gradually become your new default state.
Chapter 11: Short-term and long-term solutions to deal with negative emotions
Negative emotions are a part of our lives, but it is important that we handle them in the right way. If we suppress or ignore them, they become more intense. Therefore, the author suggests short-term and long-term solutions to deal with negative emotions so that we can improve our mental and emotional health.
Short-term solutions help us feel more stable and productive immediately. Techniques like Deep breathing (4-7-8 minutes), Physical movement Walk Exercise Dance, Cold water therapy, Washing face or drinking cold water Positive distraction Listening to music,c Reading a boo,k Journaling and positive affirmations I can get over this.
These techniques help to intentionally reduce negative emotions, but to gain ultimate control, long-term strategies are needed. Practice meditation and mindful daily practices. Our mind becomes calmer and balanced
Great practice makes us naturally more positive and healthy lifestyle, good sleep, proper diet, and regular exercise have a direct impact on our emotions. With emotional awareness and self-reflection, we can understand the root of our recurring negative emotions and fix them, while by adopting a growth mindset, we start considering every difficulty as an opportunity to learn.
Also, positive and supportive relationships help in strengthening our mental health. It is not possible to completely remove negative emotions, but by adopting the right techniques to manage them, we can gain control over them.
Short-term solutions give us immediate relief, while long-term strategies make us mentally strong and prevent negative emotions from taking hold. Whenever you feel low, use these techniques and remember that your emotions are in your control and not you in theirs.
So, friends, this was the complete summary of Master Your Emotions. From this book, we learned that our emotions are not our enemies. Rather, they are guides, if we understand them and use them in the right direction.
Instead of suppressing negative emotions, adopt the right methods to manage them. Increase self-awareness and replace a lack of motivation with discipline.
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