Want to Join the "Getting unSTUCK" Community?
Subscribe to receive the weekly email newsletter and you'll receive a pdf of The S.T.U.C.K. Method's Chart of Emotions to support you in promoting emotional well-being in work, in love, and in life!
Redirect your attention away from the “stuck” situation and attend fully to something in the present moment. Consider noticing your breath as an example of a stop.
Tell yourself what emotion(s) you feel. Say, “I am stuck on …” (For example, “I am stuck on anger.”) Note where you feel this in your body. Where, what, how does it feel like?
Uncover the beliefs that support your emotion(s) and check the accuracy of each of them. Ask yourself, “Is this 100% accurate?”
Stretch your “consideration muscles” and consider other perspectives to your story.
Have compassion for yourself for getting stuck in the first place.
– Frank Rogers, Professor of Spiritual Formation and Narrative Pedagogy & Co-Director of the Center for Engaged Compassion at the Claremont School of Theology; Author of Practicing Compassion.
–David Richo, You Are Not What You Think, 2015
–Rabbi Jeff Roth, Director of The Awakened Heart Project
–Gretchen M. Reevy, PhD, editor of The Praeger Handbook on Stress and Coping and author of Encyclopedia of Emotion.