It can be challenging to think clearly when negative or difficult emotions dominate your attention.

When the intensity of the emotions is strong, it’s natural to feel discouraged and paralyzed.

The Harmony Method uses focus as a tool to manage emotions.

By directing your attention to the emotion, in the same way as you did with the thumbtack exercise, the emotion can gradually lose its intensity.

This requires patience, as emotions are often more complex than physical pain, but with practice, you will be able to manage them better.

Use the StopStress Exercise to work through one of the emotions from the previous exercise. Focus on the strongest emotion. Your defense mechanism will try to escape the discomfort.

Use the StopStress Exercise to move out of the difficult emotion. After feeling the negative emotion, think about something that makes you happy and feels good for you.

Stuck emotions
What are you focusing on today? Disruptive negative emotions, or the things that matter and make you happy? When a difficult emotion takes over, it can feel like a cycle where you lose clarity, and the emotion grows stronger. Eventually, this feeling can dominate your daily life.

Picture a situation where you reacted strongly. What emotion dominated? By becoming more aware of this, you will find it easier to manage and reduce negative emotions in the future.

Through this process, you will achieve greater self-awareness and control over your emotions, instead of letting them control you.