Today’s church workshop was about how to deal with emotions. It can be summarized as follow:

S.A.R

Study

  • What is emotion? – It’s an output message based on the input you expreience.
  • What is its nature?
  • What is its function?

Awareness

  • Be aware of the external factors, such as environment, cultures and (childhood) backgrounds.
  • Be aware of the internal factors, such as your personality, your relationship, your faith.

Reflection

  • Why this situation happens often?
  • What are the usual responses?
  • What consquence is led to by my responses?
  • What is the unsatisfied need?

A.T.M

Acknowledge

  • What emotions I am experiencing? How do I label the emotions?

Time-out

  • Take deep breath, slow it down and buy you some reaction time.
  • What is my specific need?
  • What is my narrative? What do I tell myself what’s going on now?
  • (Optional) what is the counterparty’s need?

Manage Response

  • Is my narrative reasonable? Does it make sense?
  • Is my need reasonable?
  • Based on this reflection, what is the most optimal response to my emotion?

Hope you can deal with your emotions more effectively!