Emotional Plan: Staying One Step Ahead of Our Emotions

Introduction: What is an Emotional Plan?

An emotional plan is something in place for when you are getting overwhelmed with a certain emotion. In short, an emotional plan would look something like this. When I get overwhelmed, I will do this.

In today’s fast-paced world, it’s all too easy to become overwhelmed by the constant barrage of emotions that come our way. From the pressures of work and family life to the challenges of maintaining our mental health, we often feel as though we’re at the mercy of our emotions. But what if we could take back control and be ready for these feelings before they take over? In this blog post, we’ll explore the importance of preparing ourselves and staying one step ahead of our emotions. By understanding and anticipating our emotional responses, we can develop strategies to ensure we remain in control, no matter what life throws our way. So, let’s dive in and discover how to become the master of our emotions, rather than their servant.

Personal Experience with Overwhelm

Lately, I’ve been feeling overwhelmed. Everything seems to be moving too fast, and I’m struggling to cope. As I sit at the computer writing this blog post about being overwhelmed, I realize how often we find ourselves at the mercy of our feelings. Instead of succumbing to them, we could create a plan for when we feel a certain way, like loneliness or anger. A checklist or a card file could help train ourselves to deal with these emotions more effectively.

“When we stop fighting with ourselves, we are no longer overwhelmed by the world around us.”

Pema Chödrön

The Importance of a Plan

However, emotions often catch us off guard, making it difficult to see them coming. We might try to push them back by creating a metaphorical dam, like the ones we built in streams or rivers as children. But eventually, the water keeps coming and bursts the dam, leaving us overwhelmed.

That’s why having a plan for all these different emotions is essential. Even if some emotions aren’t necessarily “bad,” we tend to prefer the more pleasant ones. Having a plan with a list of actions to take when we’re feeling a certain way can help us regain control and find balance in our emotional lives.

Examples of Emotional Plans

Here’s a starting point for creating your emotional plan. Feel free to customize it to suit your needs and preferences:

1. When feeling lonely, call a friend or family member for a chat.
2. If feeling anxious, practice deep breathing exercises or meditation.
3. When feeling angry, engage in physical activity, such as going for a walk or run.
4. If feeling sad, watch a favorite movie or read a comforting book.

Add more items to your list as you see fit. Remember, the goal is to create a personalized plan that helps you cope with various emotions in a healthy way.

Going a little deeper in the list as I’m sure you will find a couple of these will relate at any given time.

Extensive Emotional Plan List

1. If I was feeling lonely, I would seek out meaningful connections with others, engage in social activities, and explore hobbies or interests that bring me closer to like-minded individuals, while also learning to appreciate moments of solitude and self-reflection.
2. If I was feeling anxious, I would implement relaxation techniques such as deep breathing, meditation, or progressive muscle relaxation, and work on identifying and addressing the root causes of my anxiety, potentially seeking professional help if needed.
3. If I was feeling overwhelmed, I would take a step back to assess my situation, prioritize my tasks, and seek support from friends, family, or professionals, while also implementing self-care strategies and stress-reducing techniques to help regain balance and composure.
4. If I was feeling sad, I would allow myself to feel and process my emotions, while also engaging in activities that bring me joy and connecting with supportive individuals who can offer a listening ear or words of encouragement.
5. If I was feeling insecure, I would work on building my self-esteem and self-confidence through self-reflection, personal growth, and focusing on my strengths and accomplishments, while also surrounding myself with positive influences and learning to embrace my uniqueness.
6. If I was feeling angry, I would explore healthy ways to express and manage my emotions, such as journaling, physical exercise, or engaging in open communication with those involved, while also practicing self-awareness and developing effective coping strategies.
7. If I was feeling frustrated, I would identify the sources of my frustration and brainstorm possible solutions, focusing on what is within my control, and striving to maintain a growth mindset that views challenges as opportunities for learning and improvement.
8. If I was feeling jealous, I would acknowledge and examine the underlying insecurities or unmet needs that may be fueling these feelings, while also practicing gratitude and self-compassion to shift my focus towards appreciating my own worth and accomplishments.
9. If I was feeling afraid, I would confront my fears by gradually exposing myself to the situation or circumstances that provoke fear, while also developing coping mechanisms and seeking support from trusted individuals to help me overcome my apprehensions.
10. If I was feeling hopeless, I would remind myself of past achievements and successes, seek out sources of inspiration, and take small steps towards regaining a sense of purpose and direction, while also considering professional support if necessary to help navigate through these challenging emotions.

Extensive Emotional Plan List of Subtle Feelings

1. If I was feeling guilty, I would acknowledge my actions and take responsibility for any wrongdoing, making amends where possible, and using the experience as an opportunity for growth and self-improvement, while also practicing self-forgiveness.
2. If I was feeling shame, I would work on understanding and dismantling the negative beliefs about myself that fuel this emotion, engaging in self-compassion and focusing on my inherent worth as an individual, while also seeking support from trusted individuals or professionals to help navigate these feelings.
3. If I was feeling inadequate, I would remind myself that it is normal to have areas for growth and that nobody is perfect, focusing on personal development and recognizing my progress and accomplishments, while striving to maintain a growth mindset.
4. If I was feeling restless, I would explore new activities, hobbies, or experiences that can help channel my energy and stimulate my mind, while also reflecting on any underlying feelings or circumstances that may be contributing to my restlessness.
5. If I was feeling nostalgic, I would cherish the memories and lessons from the past, while also staying present and engaged in the current moment, using the wisdom gained from past experiences to shape a meaningful and fulfilling future.
6. If I was feeling resentful, I would work on identifying the root cause of my feelings and addressing any unresolved issues, either by communicating my feelings openly with those involved or through personal reflection and growth, while also practicing forgiveness and letting go.
7. If I was feeling embarrassed, I would remind myself that everyone makes mistakes and experiences awkward moments, viewing the situation as an opportunity for learning and growth, while also maintaining a sense of humor and perspective about the incident.
8. If I was feeling misunderstood, I would seek out open and honest communication with those involved to clarify my thoughts, feelings, or intentions, while also practicing empathy and active listening to better understand others’ perspectives and foster mutual understanding.
9. If I was feeling disillusioned, I would take the time to reevaluate my beliefs, values, or expectations, searching for new meaning or purpose in my life, while also seeking support from trusted individuals who can provide guidance and encouragement during this period of introspection.
10. If I was feeling apathetic, I would strive to identify the causes of my lack of interest or motivation, whether they be physical, emotional, or situational, and work on implementing strategies to rekindle my passion, curiosity, or enthusiasm for life, while also considering professional help if necessary.

Emotional Plan List of Positive Thoughts and Feelings

1. If I was feeling excited, I would harness the energy and enthusiasm generated by this emotion to motivate and inspire myself and others, embracing new opportunities, challenges, and experiences with a sense of curiosity and adventure.
2. If I was feeling joyful, I would celebrate the moments that bring happiness and contentment, sharing my positive emotions with those around me to create an atmosphere of warmth, connection, and upliftment.
3. If I was feeling grateful, I would reflect on the people, experiences, and circumstances that contribute to my well-being and express my appreciation to those involved, fostering a mindset of abundance, positivity, and resilience.
4. If I was feeling inspired, I would act on my creative impulses, exploring new ideas, projects, or goals that align with my passions and values, while also seeking to share my inspiration with others and encourage their pursuit of meaningful endeavors.
5. If I was feeling confident, I would embrace my strengths and capabilities, taking on challenges and pursuing my dreams with self-assurance and determination, while also empowering others to believe in themselves and their potential.
6. If I was feeling optimistic, I would maintain a positive outlook on life, focusing on the possibilities and opportunities that lie ahead, and cultivating a growth mindset that encourages resilience, adaptability, and perseverance in the face of setbacks.
7. If I was feeling compassionate, I would extend kindness and understanding to both myself and others, acknowledging our shared humanity and working to alleviate suffering and promote well-being in any way I can.
8. If I was feeling motivated, I would set clear and achievable goals that align with my values and aspirations, taking consistent action towards their attainment, while also supporting and encouraging others in their pursuit of personal growth and fulfillment.
9. If I was feeling connected, I would nurture and strengthen the relationships that bring meaning and purpose to my life, fostering a sense of community, belonging, and mutual support that enables both individual and collective growth.
10. If I was feeling curious, I would actively seek out new knowledge, experiences, and perspectives, embracing a lifelong love for learning and personal development, while also fostering an open-minded and inclusive environment that encourages exploration and discovery.

Conclusion

In conclusion, anticipating and preparing for our emotions can help us maintain control and manage our mental well-being more effectively. By creating a personalized emotional plan, we can find balance and better navigate the challenges that life brings. So, take a moment to reflect on your emotions and start creating your own plan. As you develop and practice these strategies, you’ll soon become the master of your emotions, rather than their servant.

Other blogs that will help you to discover your emotions as well as build awareness for when you need it.
5 Practical Ways You Can Overcome Overwhelm
Dealing with OVERWHELMING THOUGHTS and EMOTIONS