How to Self Coaching

  

Actionable Model

• Step 1. Feel you're now. Name your emotion (one word) and describe it.
• "What are you feeling right now?", 
• "I feel ___, and this is the way how I feel it in my body is: ___."
• If happy/say, bad/good is also okay.
• Outer awareness - Feeling the feeling.
• Step 2. Find the sentence causing it.
• All feelings are caused by your thoughts. Nothing outside causes your emotions.
• Sensations.
• Things that happen in your body involuntarily travel to your mind.
• Stuff outside of your case sensations. Sun makes you hot or outside makes you cold.
• Emotions. 
• Require consciousness that starts in your mind and travels to your body.
• It's always caused by a sentence in your mind.
• Not a circumstance, facts vs thoughts:
• "I feel anxious because I lost my job" (circumstance)
• What is your thought about "not having my job?" 
• "I'm not gonna be able to pay my bills...", (thought) or
• "I'll never be able to work again..." (thought).
• What is my brain thinking? What sentences are being fed to me from my brain?
• It's important to know because it's causing how you feel and if you don't know you can't change it and you are going to feel powerless, depressed, and fearful, and you do not why.
• Every sentence in your mind is a choice.
• You can deliberately decide what to think otherwise the brain will do it for you unsupervised.
• Step 3. Create a new, true thought.
• Give it equal airtime.
• It will produce a new feeling.
• Example"
• "I feel inadequate" (feeling)
• "I am not enough" (thought)
• "because I won't be able to get all this done"
• Then think, also consider: 
• "I am enough " (new though)
• "because I'm gonna get everything done I can "
• It makes you feel worthy. 
• You do not have to get rid of the negative if you do not want
• You can introduce the new thought and allow yourself to feel both as well. 
• What makes it true is that you believe it.
• You will have to probe the new thought in certain ways and you see how that's true then you can hold that thought with the other thought.
• Negative:
• "I'm not going to be able to get it all done today" to
• Positive
• "I'm going to get half of my list today"...
• "I'm going to get 7 things done today"...
• ...
• You will get some sense of accomplishment together with a sense of inadequacy.

Videos

References

• TBD