What does it for you? What pushes you over the edge of nice-nice? Is it the always negative co-worker? The micromanaging looking-over-your-shoulder boss? Too much on your to-do plate? Dealing with certain family members? Or experiencing your own I-don’t-go-there emotions?
- Co-worker conflicts
- Family member conflicts
- Friends conflicts
- Authority figure conflicts
- Taking on new/extra work responsibilities
- Dealing with a hectic schedule
- Trying to do too many things at once
- Dealing with other’s negative emotions
- Dealing with other’s positive emotions
- Negative feedback
- Positive feedback
- Dealing with your own emotions (insert: anger, sadness, anxiety, embarrassment, shame, guilt, boredom, etc.)
- Or any other adversity you notice
Over the next week keep a running tab of situations that are difficult for you to deal with. Say an 8, 9 0r 10 out of 10. To help guide your observations, write down your thoughts during these times of adversity. Your in the moment newsfeed. No censoring. Word for word. And yes, for your eyes only.
Now look for any patterns that emerge. Are there certain themes? Or maybe a certain area of your life that is hardest? Situations or personalities? Are there common beliefs that come up again and again?
This exercise will give you insight into why some things push your buttons and others don’t. Simply observing your internal newsfeed is the first step to defusing your emotions and taking the finger off the button.