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00:02:42 Emotional Regulation

00:10:02 The Life Cycle of an Emotion

• Keeping a gratitude journal is a great way to create genuine feelings of positivity.

• Rather than creating good emotions and getting rid of negative ones, we can practice emotional self-regulation and become conscious masters of our own ever-unfolding emotional experience.

• What makes an emotion good or bad is the context and our own goals and values. We regulate when we decide which emotions to attend to, when, how, and for how long.

• Emotions have a life cycle, and we can manage those emotions at any point in the cycle—before the situation, during the situation, with our attention, with our cognitive appraisal, and finally, with our emotional response. Generally, the sooner you intervene, the easier it is to modify the situation.

• Ask, “Is the way I’m thinking about this problem working for me right now?”

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