Emotion Control Tips from Ken Linder

Ken Linder is a motivational speaker who developed a method called Life-Choice Psychology. He’s helped a lot of people master what he believes is the key to success in life: Controlling our emotions. His new book, Your Killer Emotions, teaches how to harness your feelings to your benefit, and we found his concept to be universally helpful.

Maybe your emotions are affecting your relationships or your career. For Linder himself, it was emotional eating that he struggled with. The process of learning to control those emotions and reach a healthy weight helped him develop his method of psychology. If negative emotions can motivate us, so can positive emotions, and Linder says we can use both to effect change within our lives.

While the thought of getting motivation from negative emotions initially gave us pause, it makes sense when Linder explains it; Just as being happy and self-confident (positive emotions) might result in us making better decisions in our relationships, being angry and vengeful (negative emotions) might motivate us to, say, go extra hard and win a tennis match. Linder gives these exact examples in his book in great detail, so pick up a copy for the full 101.

To give you a taste of how the whole emotional mastery system works, we asked Linder to share some information from his book to help illustrate the concept. Here are the 7 basic steps he recommends to achieve control of your emotions:

The 7 Steps of Emotion Mastery

-Your 4 Pre-Crunch Time! Steps:

Step 1. Identify Your Most Potent Personal Emotional Triggers (Your PETS)

Step 2. Be Anticipatory: Effectively Anticipate That You Will Have to Make Certain Future, Conscious Life Choices

Step 3. Construct Your Future Frisual(s)™—The Vehicle(s) That Will Enable You to Consistently Make Life-Enhancing Choices

Step 4. Adjust the Voltage of the Energy Charges That You Will Channel into Your Frisual(s)

-Your 2 Crunch Time! Steps:

Step 5. When Possible, Review Your Crunch Time! Reminder List

Step 6. Make a Golden/Truthful Life Choice

-Your Post-Crunch Time! Step:

Step 7. Review Your Life-Choice Process

Give the steps a try and see if you can effect some positive change in your life. Whether it’s losing weight or being happier in our relationships, neither end goal is the “best part” of the process — it’s the confidence that comes from seeing that you have the power to cause change and control your own life. That, Linder says, is what truly creates happiness.

Wellness Gurus: Tweets of the Day

It seems that something positive was floating through the Twitterverse today, because so many of our favorite wellness experts felt inclined to offer up some wise words of wisdom, gratis! In case you missed it, we’ve put together a round-up of some of the best wellness tidbits on the web. Remember these words…

When you’re holding onto a grudge:

When you’re going through a struggle:

When you’re feeling down on yourself:

When you’re feeling stuck:

6 Tricks to Surviving Finals Week the Healthy Way

December not only brings holiday cheer and home cooked meals with relatives, but for those of us in the throes of higher education, it means… FINALS. A time when college folks bury their heads in books and pull all nighters trying to remember everything they learned in the past semester. (We certainly don’t miss those days!) With all that stress, it’s easy to resort to making unhealthy choices, which only result in a short-term gain. Follow these simple tips to survive finals week and in the end you’ll be healthier for it (and hopefully get those straight A’s):

1. Go bananas!

Bananas are rich in potassium and magnesium, which help deliver oxygen to the brain to keep your mind sharp. Avoid energy drinks and sugary foods that make you crash. Put down the Skittles!

2. Light a rosemary candle

Turn your dorm room into an at-home spa by lighting some aromatic candles. Natural scents have a direct path to the brain and increase oxygen flow. Rosemary is recommended for increasing memory and help disguise that mysterious odor you’ve been trying to identify for months.

3. Stay awake with peppermint or cinnamon

Feeling yourself dozing off? Put the Red Bull and your friend’s Adderall down… that is no good for your body. Try taking a whiff of peppermint or cinnamon to awaken your senses! Check out some of the other health benefits of cinnamon from Dr. Wendy Bazilian’s Cinnamon Challenge.

4. Do some simple yoga moves

Before you hit the books, hit the mat. Yoga helps you concentrate and stretch out those other muscles you aren’t flexing by sitting at your desk for hours. Try the Warrior III Pose (pictured above), and these 5 yoga moves to stretch out the stress.

5. Get a massage

Your brain can only absorb so much information, so take a study break at the spa. Getting a massage creates chemical changes in your body that reduce pain and stress. It can also help you avoid getting sick while your body is under a great amount of stress. After a 50 minute massage, you’ll feel refreshed and ready to face those exams. Check out our December Spa Deals for some options near you.

6. Get 8 hours of sleep

You may think your brain is turned off while you’re sleeping, but it’s working just as hard. A process called memory consolidation occurs during sleep. While your body may be resting, your brain is busy processing the information you obtained throughout the day. There’s no point in cramming for a test if you aren’t going to retain anything!

And remember…

Good luck!

Images 1, 2, 3, 4, 5, 6

12 Tips To Live Healthier, Happier, Better – By Keri Glassman

The key to being happy and healthy is different for everyone, but there are some things that are non-negotiable. One of those things is what we tell you every day – #5 below – pamper thyself! Another is the fact that you will be much healthier and better off without artificial sweeteners in your body. Yesterday kicked off Keri Glassman’s challenge to Ditch Artificial Sweeteners for 2 Weeks – have you pledged to your health? Keri, our Whole Living Expert who has appeared everywhere from Good Morning America to The Dr. Oz Show, has been a leader in the “whole person” approach to health and wellness through her brand Nutritious Life. Here, 12 of her most important pieces of advice in a nutshell to make your life a little bit sweeter, all-naturally.

Check out all things Keri Glassman on Spa Week Daily:

Snack Attack: 12 Healthy Snacking Bytes/Bites

When it’s time to snack, remember the old saying “a little goes a long way”, particularly when it’s full of good nutrition (like those kale chips)! Our friends at Healing Lifestyles along with Dr. Wendy want you to beat the binge and snack right.

6 guidelines to a great snack:

  • Include an afternoon snack every day as part of your lifestyle (weight-loss and maintenance)
  • Set a time that is right for you — about 2-3 hours between meals.
  • Aim for a balance of some carbs, some protein and a healthy fat at most snacks.
  • Snacks should be more than 100 and top out at about 150 calories (120-140 calories average).
  • Make your snacks in advance — ready to grab-and-go!
  • If you don’t skip your snack; you’ll find your cravings decrease and your healthy, modest meal choices increase.

    6 smart snacking options:

  • 6 walnut halves and 1 heaping Tbsp. dried cherries (or 1 Tbsp. each almonds and raisins, or cashews and dried blueberries)
  • 2 stalks celery with natural almond butter
  • 8 almonds (or 6 walnuts) + 1 piece fruit
  • Sliced small apple with 1 Tablespoon peanut butter
  • 1 cup veggies (carrots, tear drop tomatoes, bell pepper, cucumber, celery) with 1/4 cup hummus
  • 1/2 cup plain Greek yogurt with 1/2 cup blueberries or strawberries.

Choose 2-3 snacks per week. Plan and prepare them in advance. And follow-through with the plan. Energy is yours — along with a side of good health, too.

Happy Snacking!

Adapted from The SuperFoodRx Diet: Lose Weight with the Power of SuperNutrients by Dr. Wendy. Wendy Bazilian is a doctor of public health, registered dietitian and freelance writer in San Diego. She is also the Nutrition Advisor at the renowned Golden Door resort.