Learn how to control your emotions so they do not control you.

1. How to
become a
productive
person
CONTROL YOUR NEGATIVE
EMOTIONS

2. Control you negative emotions
• One simple but powerful thing that can distract you
from your current task is your anger, or other negative
emotions.
• When a negative emotion manifests, it will clutter up
your brain with stressful thoughts that will take the best
of you and pull you away from your current task.

3. You create your own emotions
• Understand that you create your own emotions,
and it does not matter how difficult a situation
might be, or whoever or whatever is making you
angry.
• It does not matter what other people do or say to
you.
• You can always control your emotions.
• It just depends on how well you can control
yourself.

4. Look in the right place
• Once you realize that you create your own emotions,
you can start to find the best solution to help you control
your emotions.
• If not, you will be looking in the wrong place for your
solution.
• One of the main reasons why many people fail to
reduce their anger is because they believe that external
things create it.

5. Stop and breathe
• The moment a negative emotion manifests,
stop right away and take at least three deep
breaths, in and out, slowly.
• Focusing on your breathing will help your
brain come back to the present moment and
not let your emotions control you.

6. Keep on practicing
• As you keep practicing, your breathing will
come easier, and that will heal your emotions
faster than before.
• Your breathing will come naturally to help
block out any negative energy from other
people or things.

7. Keep on practicing
• Even though it might sound easy just to focus
on your breathing, in and out, to do it well.
• It takes practice, just like anything else.
• The main reason why many people are
stressed out today is because they do not
know how to breathe correctly, even though
they might be breathing every second.

8. Learn how to stop
• It is even harder to focus on your breathing today
because of the influences from society: live at a fast
pace, be on the run, and multi-task.
• We have been influenced to believe that if we stop at
any moment, we are wasting our time.
• However, in order to learn and master the art of
breathing to become productive, you have to learn how
to stop.

9. Ways to stop and breathe
• Download an audio sound and set it on your laptop,
computer, or cell phone and let it plays every 30 or 60
minutes. Whenever you hear the sound, stop and focus on
your breathing.
• When you hear other ringing sounds (telephone, doorbell,
clock)
• When you make a stop in front of stop signs or red traffic lights
• When anger, frustration, and tiredness arise

10. Ways to stop and breathe
• Difficult concentration
• Having headaches
• Silence moments
• Being around nature
• Whenever you need a moment to yourself
• In line waiting for something or someone

11. Practice as much as possible
• When you use all of those reminders, you will have
a lot of opportunities to practice coming back to
your breathing.
• You can also use anything that helps to remind you
to stop and breathe.
• Practice conscious breathing as much as possible.