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Practical Techniques for Emotional Self-Mastery

It's fine to talk about the need for a personal relationship with God and having one's mind set on things above but how will that keep someone from exploding next time someone cuts them off on the highway?

 

There are thus two levels to emotional self-mastery. Firstly we must set up the foundations of the new self and the God-focused mind. That renews our connection with God and sets up some spiritual lines of control over the fight or flight response. Then we must learn the practical details of responding to life intelligently and wisely.

                   

        Pay attention to your physical state. If you realize that your fists are clenched and your neck is rigid and you are physically tensed up and alerted for danger then try to undo those physical states. Unclench your fists, rub your neck, relax your posture. The fight or flight response is partly a physical response and as we undo its physical correlates it will lose much of its power. Perhaps try and relax or use deep breathing if you are tense, guarded or explosive.

        Be aware of the magnitude of your emotional responses and the quick "zoom" to anger or anxiety that the fight or flight response produces. Learn to recognize when you are zooming to disaster and practice keeping a lid on it.

        Take time to think. Use your God-given right to choose your response. Do not just respond on auto-pilot. Once you stop and think you are far more likely to choose a good and much more optimal solution.

        Disengage. If you have started to move into attack mode pull back the troops! Go for a walk, cool down. Have a pray about it.

        If you are going into a situation that you know aggravates you (such as dealing with an annoying person) try to make a conscious decision about how you are going to react in that situation. Then rehearse your balanced and biblical reaction over and over in your mind. Perhaps seven times or seventy times seven? (see Matthew 18) Train yourself mentally to react rightly just like professional golfers 'see the ball going in the hole' even before they make the shot. Use mental rehearsal to disarm potential conflict situations.

        In the converse of this  - don't mentally rehearse the wrong response. Don't see in your mind's eye a picture of yourself strangling the boss of the phone company. It may be very satisfying but it is not helpful. It is educating yourself in the wrong direction.

        Use the 'what would Jesus do?" question as a quick reference.

        Question your perceptions of threat. Is this really a life or death issue? Am I getting tensed up over nothing? What does it say about me if I am so easily riled? Or on the flight response:  Is it really that bad? Is the world going to end over this? Is this fear, anxiety and emotional reactivity helping me? Has running away from things helped or hindered my life?

        Learn correct responses by modeling mature Christians and by studying the heroes of the faith.

        Make a personal commitment to grow in this area.

        Have some friends keep you accountable for your reactions and encourage you to maturity.

        Enjoy the feeling of grace rather than the feeling of explosive emotional power.

        Learn to find your emotional center and to live from it and to know when it is in balance and out of balance. This is quite difficult for many people.

        Some people will push you wanting you to explode so they can take advantage of your immature reaction. Be alert to this and deliberately react the opposite way they are pushing you. (1 Corinthians 4:12) For instance when they revile you greet them with a blessing. (1 Peter 2:23 NKJV)  who, when He was reviled, did not revile in return; when He suffered, He did not threaten, but committed Himself to Him who judges righteously;

        Remember that when you react  rightly to unjust treatment that "great is your reward in heaven". So rejoice and give yourself a pat on the back when you keep your cool. Positive reinforcement for good behavior. (Matthew 5:11)

        Do not return evil for evil. (Romans 12:17) Keep a lid on your desire to retaliate. Leave retaliation to the Lord. (Romans 12:19) If we return a blessing instead we will inherit blessing. . (1 Peter 3:9).

        If people rip you off and insult you don't escalate it into a life or death struggle over honor and pride. This is what Jesus means when He says "do not resist him who is evil". (He does not mean that the police should not arrest robbers!) Rather it means "don't let the evil person push you into a full-scale, adrenalin packed, fight or flight response". Deny the natural man's urge to strike back. If he slaps you, turn the other cheek, if he takes your cloak, let him, if he makes you walk a mile, go two. If he says "give me money" let him have some. (Matthew 5:38-42). Deny your reactivity and show you are made of different stuff.

        Don't let unkind, ungrateful, stingy, mean or small-minded people get to you. God is merciful to the unkind and ungrateful and we have a great reward in heaven when we do likewise. (Luke 6:35) Brush their meanness to one side without taking it too personally and treat them as well as you can with reasonable safety (because some are quite toxic).

        Do not get your ego hooked into the game of "Christian comparisons", my church is bigger than your church etc. This only leads to fuming and fighting.

        Do not let theology push you into fight or flight mode. For instance "I won't study the Second Coming its too contentious" (flight response) or "You are a heretic and I will torch you verbally since the law won't allow me to burn you at the stake" (fight response). The mastery response is to learn about the Second Coming and other aspects of theology and grow in God and only debate under circumstances that are harmless to the hearers (such as with good friends in the ministry) unless of course there is an urgent apologetic reason. Even then your speech should be seasoned with salt.


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