Instead of suppressing, denying, or controlling emotions, learn to use them wisely to achieve well-being, good relationships, and personal goals, recognizing they are drivers of health.
Allow yourself to have the feelings you experience, approaching your own emotions with curiosity and compassion, like an ’emotion scientist,’ rather than judging or trying to eliminate them.
Expand your vocabulary for emotions to become more self-aware and better equipped to understand and help both yourself and other people manage their feelings effectively.
When experiencing anxiety, identify aspects you can control and channel that energy into productive, supportive actions, rather than ruminating on things outside your influence.
Mentally ‘jump into a hot air balloon’ to gain a 30,000-foot perspective on your life and anxieties, assessing what you can control and whether rumination is truly helpful.
When distressed, pause, reflect, and look at situations from another lens to manage your feelings, rather than simply venting, which can reinforce negative thoughts.
Provide a safe, accepting, and loving space for others to express their true feelings without judgment, criticism, or telling them to ’toughen up,’ just as Mark’s uncle did for him.
Make a conscious effort to be a present, supportive, and non-judgmental person for others, offering them the ‘permission to feel’ that can be a transformative gift.
Actively seek out and spend time with individuals whose mere presence you perceive as loving and caring, as their calming influence can help you feel at ease and reduce the need for self-regulation.
Refrain from simply complaining and venting about problems, as research indicates this is not helpful and can actually lead to rehearsing and reinforcing negative thoughts.
Adopt a mindset of continuous improvement for your own emotional intelligence and healthy development, always striving to better understand and manage your feelings.