Having willpower means that you’re able to control your emotions.
Only with mindcoolness will you not become a slave to your impulses when someone angers you.
You can exert willpower to develop mindcoolness in the heat of the moment by following these five steps:
Step 1: Breathing
Breathe deep into your lower belly (or into your heart).
Breathe through your nose or mouth, whichever works best for you.
Breathe in for four seconds, hold for four, and breathe out for eight; repeat three times.
Step 2: Awareness
Feel the anger spreading through your breathing body.
Feel it in your hands, your jaw, your neck, your face.
Feel it pulsating in your blood.
Step 3: Visualization
Imagine the anger as an evil virus.
Imagine how your powerful nervous systems attacks this virus.
Imagine your anger being electrocuted by neurons firing in your brain.
Step 4: Reappraisal
Be grateful to the person who has angered you for challenging your composure.
Be grateful for this opportunity to exercise your willpower.
Be grateful for this opportunity to grow.
Step 5: Focus
Think about your core values.
Focus on your life principles.
Now act upon them.
- Willpower Condensed
- To Control Your Emotions, Control Your Attention
- To Control Your Emotions, Understand and Label Them (Affect Labeling)