The Emotional Guidance Scale - How To Help Yourself Feel Better Immediately

We all know the feeling of being in a really bad mood, and not being able to shake it off. Maybe something is playing on your mind, you are worried about something, or something has irritated you. Eventually, you will manage to forget about it, or distract yourself with something else, but what if there was a quicker way to do it? What if there was a game you could play in a couple of minutes to feel instant relief??

This is where the Emotional Guidance Scale comes in.

Its simple. Pick where you are on the scale, and try to play a game in your mind to move up at least one emotion. The aim here is that we try to get as close to the top emotions on the scale as often and as quickly as possible by 'talking ourselves into it.' Don't worry its not as complicated as it seems, I will give you an example after I show the scale.

HIGH EMOTION (positive emotion)

1. Joy/Knowledge/Empowerment/Freedom/Love/Appreciation

2. Passion

3. Enthusiasm/Eagerness/Happiness

4. Positive expectation / Belief

5. Optimism

6. Hopefulness

7. Contentment

LOW EMOTION (negative)

8. Boredom

9. Pessimism

10. Frustration/Irritation/impatience

11. Overwhelment

12. Disappointment

13. Doubt

14. Worry

15. Blame

16. Discouragement

17. Anger

18. Revenge

19. Hatred/Rage

20. Jealousy/Guilt/Unworthyness

For example, 'I am feeling really worried about my financial situation.' This is a common one for most people. So our job, in the short term (ie NOW) is to move ourselves up the scale. For example, what I like to do when I am in this feeling is focus on the things I have which I am grateful for, that my money has bought me, or focus on the things I am grateful for that money can't buy. This takes me right up to the top of the scale, appreciation.

Or, 'I am really angry that my neighbours ... (INSERT HERE WHAT YOUR NEIGHBOURS DO) What I would do is talk my way up by saying to myself, 'you know its really annoying that they do this. I feel disappointed that they don't have the respect for me to avoid doing this. Maybe if I talk to them and explain why I am upset they will understand and stop doing it (HOPEFUL.) You know, other than this they are really good neighbours - they are quiet and never have loud parties and aren't rude to me. So maybe its not that bad. I guess if I speak to them about this it should get better.' (ENTHUSIASM.) By the time you finish this conversation in your head you will feel better.

It is really up to us to re-frame a situation and change our thoughts and feelings towards it. Most things won't improve overnight or even quickly, but they will improve, but it will be a lot better if, in the meantime you are not focused on how bad you feel.

Give it a go! Play around with this and let me know if it helps at all!!

SOURCE: 'Ask & It Is Given' - Esther & Jerry Hicks