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4 Ways to Eliminate Negative Emotions

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negative emotions

For most people, negative emotions feel like a scary monster under the bed. You try to ignore the monster by hiding your face under the covers, but the more you try to avoid it, the larger and scarier the monster becomes and your imagination keeps churning out an awful image as you desperately try to pretend he’s not lurking in the shadows.

You’d love to confront the monster, but it’s just too scary. That’s the way most people feel about negative thoughts. They want to slay the monster and make it never come back to them, but they feel terrified, hopeless, and outclassed.

You have read self-promising guides that teach you exactly how to kill this scary monster, but after applying every tidbit that the guide teaches you, it feels like it’s working and then soon after, here’s the monster looming about again and showing his personality, whenever you’re in a negative mood.

You know things can’t keep going on this way, one way or another something has to change. Relax. It’s all going to be okay. What you need is a super clear, easy to read guide, that will help you learn how to use your mind to remain calm and stay positive whenever you’re angry or in a negative mood.

Here are 4 ways to eliminate those negative emotions:

1. Take Responsibility

The fastest and most dependable antidote that totally cures negative emotions is to immediately say “I am responsible”, whenever something happens that triggers anger or a negative reaction of any kind.

80% of the population never accepts complete responsibility for their life. Most people keep complaining, making an excuse, criticizing, and continues blaming others for the things in their life about which they are not happy.

People don’t want to accept responsibility; people spill hot coffee on themselves and sue the restaurant that sold them the hot coffee in the first place.People get drunk, drive off the road, and then proceed to sue the manufacturer of the twelve year old car they were driving.

The question most people ask in any negative situation is, whose fault is it? And the bitter truth is that nobody really wants to accept blame. So they end up blaming others. But if you want to be happy, get unstuck, and be at peace with everyone, you have to be willing to take responsibility instead of blaming others and that’s by saying “I am responsible” for neutralizing the feelings of negativity.

“You cannot escape the responsibility of tomorrow by evading it today.” – Abraham Lincoln

2. Use Your Intelligence

Ever heard of the old Indiana story? “On my shoulder are two wolves, one is a black wolf, evil, who continually tempts me to do and say the wrong things. On my other shoulder is a white wolf, good, that continually encourages me to take responsibility and live up to my very best.”

The listener asks the old man, “which one of these wolves has the greatest power over you? The old man replied, “the one I feed.” The law of substitute says you can substitute a negative thought for a positive one. But here’s the deal, your mind is allowed to hold one thought at a time, and the choice is yours to use your intelligence in giving you the chance to rule your state of your mind.

Whenever there’s a negative situation, simply affirm the words, “I choose to be positive”. No matter what happens, your life is being controlled by the things you allow to drive your emotions and purpose. So stop feeding the negative creature and start feeding the positive one.

3. Never Complain

Yes. You read that right, never complain, even if it feels like nothing’s going right. Make decisions in your life today that you will never again be upset or angry over the things you cannot affect or change.

When Jesus Christ was in the world, some parts of the bible said that every time people would try to provoke him to anger, he would reply to them with peaceful words and actions and then move on.

You must learn how to take control of every situation in your life, instead of blaming others for the wrongs, accept the situation and look for a peaceful way to power through it. Forgive yourself for the past, learn how to let things go and move on. Helen Keller said, “when you turn toward the sunshine, the shadow falls behind you.” You can only affect people positively if you are a product of positivity.

4. Get Yourself Busy

Here’s an old saying, ‘the devil only uses idle hands for evil work.’ Most people tend to respond to a negative situation because at that moment they’re idle or depressed. If you want to get rid of negative emotions, get yourself busy working toward your goals and things that matter to you, so that you don’t have any time to think about or respond to any negative emotion from anyone.

Rather than getting stuck and becoming unhappy, set important goals for yourself every day and take positive action toward achieving each goal. Your ability to exert self-discipline and willpower in the acceptance of personal responsibility for your life will help you take complete control of your thoughts and feelings.

By doing so, you’ll become a much more effective, happy, and positive person in everything you do. Resolve today to accept 100% responsibility for everything you are and everything you become.

“The greatest gifts you can give your children are the roots of responsibility and the wings of independence.” – Denis Waitley

Select one person in the past with whom you are finding it hard to forgive and resolve to forgive that person completely for what happened. Doing this will liberate you emotionally.

Accept the full responsibility for your financial problem and refuse to blame anyone for your financial situation, instead take the step to resolve the situation. Accept full responsibility for your health and start doing whatever is necessary to attain excellent health. Start flexing your muscles today to peacefully attend to all things you have accepted responsibility for and see how positive you’ll become.

How do you stop negative emotions when they present themselves? Leave your thoughts below!
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6 Comments

6 Comments

  1. Andrew Loader

    Jan 6, 2017 at 10:13 pm

    I really enjoyed this post. I was reading it on a bad morning, after a huge fight with a friend, in a week where I had received very little income. Hence I was quite down. Yet this post has really resonated with me. I do to take more responsibility for what’s happening in my life. I can’t blame others for my own actions, or my financial situation. I’m already quite good at planning, but I do need to get my act together putting my plans into action. And yes, I really should begin to forgive some of those I’ve blamed in the past, and leave bad feelings in the past too.

    I know I’ve read this post a couple of weeks after it was written, but it was perfect timing for me.

  2. Charles emmanuel

    Dec 21, 2016 at 3:06 pm

    Cephas, thanks for this post and am particularly in love with the quote you use “The greatest gifts you can give your children are the roots of responsibility and the wings of independence.” – Denis Waitley you are one of the most inspiring writers i,ve seen. keep it up
    just shared

  3. Nellie

    Dec 18, 2016 at 12:57 am

    I love love love this! So completely what I needed today. A situation that has been troubling me lately and I can’t stop ruminating about has me so unhappy. I am taking responsibility! I am choosing to be happier. Thank you so much. Well done!

    • Cephas Tope

      Dec 21, 2016 at 2:33 pm

      Am happy to hear that Nellie,

      Thank’s so much!

  4. Ewen Munro

    Dec 18, 2016 at 12:32 am

    Great post, Cephas! 3. is a good indicator of where a person is at, and really, it comes down to them to realize that they are in control of their situation and that they have to 1. Take Responsibility. Awesome stuff! 😉 #keepgrowing #keepcreating

    • Cephas Tope

      Dec 21, 2016 at 2:32 pm

      Thanks so much Ewen,

      Glad you find it valuable.

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Life

How 8 Minutes of Meditation Can Give You the Productivity Boost You Need

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Of all the productivity hacks I’ve tried over the years, none has had as much of a positive impact relative to the time I put in than meditation. Just 8 minutes per day to be precise. Meditation is a practice that has been around for centuries. Once primarily used by practitioners of Buddhism to reach a higher level of consciousness, science has since shown it has a lot of more earthly benefits as well.

As Healthline reports, meditation improves concentration, reduces fatigue and stress, brings a sense of relaxation and improves sleep patterns, among other benefits. All the above reasons explain why some of the most successful people rely on meditation to thrive in their professions. Jeff Weiner, former Yahoo executive and the current CEO of Linkedin says that meditation has made a huge positive impact on his productivity. Similarly,  Ray Dalio, who is the founder of Bridgewater Associates, attributes a big part of his success to meditation.

5 Ways Meditation Helps with Productivity

Before I get to my own meditation routine that takes just 8 minutes of my time daily, let me first go over in general how meditation can give you a huge leg up in your career and business, backed by studies.

1. Improves Your Attention Span

There are tons of factors that improve productivity, but one that plays a very important role is the ability to focus. Being attentive enough to complete the task at hand means you’ll finish your work with higher accuracy and better efficiency.

According to Pubmed, several studies have shown the efficacy of meditation in reversing parts of the brain that cause mind wandering and the inability to concentrate. Russell Simmons, the CEO of Rush Communications, says that meditation is one of the things that has helped him focus the most.

2. Increases Neuroplasticity

For a long time, scientists believed that brain development only happened during childhood and then ceased. But recent discovery regarding the neuroplastic nature of the brain concludes that our brains actually continue to change and adapt through experiences. In other words, the brain is continually reorganizing itself by creating new neurons and new connections.

Meditation is one practice capable of changing your brain’s structure and functions. In fact, Harvard Researchers at MGH have shown that meditation increases grey matter volume in your brain. What this means is that it causes more neurons to accumulate in one space.

Another theory that explains how meditation boosts neuroplasticity is that it increases cerebral blood flow (CBF). By placing you in a state of relaxation, blood is able to flow more freely leading to better oxygenation and nourishment in your brain. With increased neuroplasticity, your ability to acquire new skills and positive habits increase.

3. Sharpens Your Memory

A major benefit of mediation is that it boosts one’s working memory capacity. The working memory determines how much information the central nervous system can hold and process at any time. It’s like the Random Access Memory in a computer.

A study was done to investigate the effect of active meditation on individuals’ working memory capacities. Researchers had the participants take part in a 45-minute meditation exercise twice per week. After a couple of weeks, they recorded the results and discovered that the respondents’ working memory capacities had increased by more than 30%. Put simply; they could hold and process 30% more information than the average person.

The study proved that meditating increases the working memory capacity. With a larger working memory, you can take on more sophisticated tasks and handle them efficiently.

4. Improves Cognitive Thinking

As you age, your cognitive functioning deteriorates gradually. The resulting deficit weakens your ability to reason, remember and process information. All these are factors that can make you less productive at work and in other areas of your life. Good news is, practising meditation and mindfulness can help with that.

To examine the impact of meditation on cognitive function, researchers from the University of California at Santa Barbara conducted a study. They asked 48 undergraduate students to attend one of two classes: a nutrition class or a mindfulness class. The result? Those who attended the mindfulness class saw marked improvements in their exams afterwards, while the nutrition group saw no statistically significant improvements.

One factor that can explain this outcome is that meditation improves the balance of the left and right sides of the brain. Synchronizing both brain hemispheres allows for greater processing power and neural communication.

5. Reduces Stress

Stress is something that people experience on a daily basis, and more so at work. According to the American Institute of Stress, work-induced stress is the most common form of stress. Based on a recent survey they did, at least 80% of Americans experienced stress at work, hampering productivity and leading to mistakes.

Thankfully, having a meditation practice as part of your routine can lower stress and make you more productive. It goes beyond just stress reduction, however. According to the Journal of Behavioral Medicine, meditation has been shown to reduce the symptoms of social anxiety, paranoid thoughts, obsessive-compulsive behaviors and panic attacks.

How 8 Minutes of Meditation Daily Has Changed My Life

My personal journey with meditation has been nothing short of life changing. What if I told you there was a productivity hack that only required 8 minutes of your day, and as a consequence, will double your attention span, mental stamina, and ability to function under stress? What if I told you, thanks to just 8 minutes a day, a once self diagnosed ADD (Attention Deficit Disorder) sufferer now frequently loses track of time as he ticks off one item after the next on his daily to-do lists? Yes, that’s what meditation has done for me, and I believe it can do that for anyone.

The meditation routine I follow is based on the best selling book “8 Minute Meditation” by Victor Davich. As a meditation guru, Victor sought out to devise a meditation program that fits in with the ultra busy lifestyles of Westerners while still delivering the main benefits the practice at its fullest provides.

Here is the gist of the “8 minute meditation” that I practice every day right before I go to bed:

  • Set a timer for 8 minutes.
  • Find a comfortable sitting pose. This could be in a cozy meditation chair or sitting with your legs crossed on a yoga mat
  • Close your eyes slowly as if you were planning to sleep. Avoid squeezing them or shutting them involuntarily.
  • Next, start taking slow, deep breaths.
  • With every inhale, envision that you are breathing in light. Follow the light as it enters your body.
  • With every exhale, imagine breathing out all the tension and negativity that you have been harbouring. Relax every muscle from those on your face, chest, back, legs all the way to the tips of your toes.
  • As you breathe in and out, your mind will most likely start to wonder. Do not get upset. Just slowly bring your awareness back to your breathing. Imagine catching a fish and just letting it go.
  • Continue this until the timer goes off. Then, slowly open your eyes again..

A big part of the magic happens in meditation when you do it consistently. For me, with every day of practice, my ability to stay focused on my breathing and stay present increased during those critical 8 minutes. And as my ability to do those seemingly simple things improved, that’s when I started to notice all the tangible benefits of meditation I mentioned earlier.

Meditation is not a new concept. And it doesn’t require you to invest anything that you don’t already have. This is one of the greatest benefits of meditating; it doesn’t require any special equipment or registration for training. Essentially, you have nothing to lose but so much to gain. To me, meditation dare i say is the greatest productivity hack of all time.

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5 Life Lessons You Can Learn From Hitting Rock Bottom

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At one time, the term rock bottom was completely foreign to me. I can remember feeling really bad for anyone who claimed to have ‘hit rock bottom.’ What devastation they must feel. Their whole world must have just collapsed. How will they go on? I was soon to find out.

My journey to rock bottom

I’m not gonna say I had it all but for the most part, my world was pretty good. It wasn’t perfect and I’ll admit, I was sailing through on a song and a prayer. I lived in a nice house in a posh neighbourhood with my partner and in 2010 I purchased my first business, a hair salon.

I belonged to an amazing networking group of successful women. I was well respected in the community and had lots of friends. You could say my life was pretty good. However, this didn’t last for long.

Three years after the purchase of the salon I closed the doors and declared bankruptcy. Six months after bankruptcy, I walked out of my abusive relationship with nothing to my name.

I was a shell of a person. I had nothing and in my eyes, I was a complete and utter failure. At 52 years old, my whole world came crashing down on me and I for the first time in my life, was absolutely terrified.

I walked around in a daze for months. I was completely empty inside, both emotionally and mentally. I had no desire to rebuild my life. There was little life left in me to work on. I secured my old job at the salon I was at prior to my business purchase. Every day I had to face people who I’m sure were disappointed in me and most likely laughing at me behind my back.

I was a loser. They knew it and so did I. When you hit rock bottom, any and all self respect and self confidence you ever had goes right out the window. You’re constantly embarrassed and feel worthless all the time. However, one day something snaps when you look in the mirror and can’t stand to look at the person looking back at you. This is without a shadow of a doubt the moment some confidence and hope arises to change.

I looked in the mirror one day and I didn’t recognize the person staring back. She was sad, empty, blank and lifeless. This wasn’t Iva and I so desperately wanted her back. I missed the optimistic, bubbly and outgoing girl that used to stare back at me in the mirror. And I was determined to get her back.

I had reached a point where I was tired of crying and feeling sorry for myself. I was tired of telling myself I was a loser and a failure and that I would never amount to anything. But I was mostly tired of just existing with no purpose or passion.

“Rock bottom became the solid foundation on which I rebuilt my life.” – J.K. Rowling

The climb out of rock bottom

I started devouring self help books and reading any and all blogs I could on how to get your life back on track and how to find self love and self worth again. I read inspirational quotes and listened to motivational YouTube videos day in and day out. I journaled and cried and prayed and meditated. All the things I have never done in my life, I was doing daily without fail.

Slowly, Iva was emerging but she was so much different this time around. She had hope, faith and determination and nothing was going to stop her or stand in her way of rebuilding her life. My journey out of rock bottom took almost a full year to complete but in that time, I learned so much about myself, people and life.

Here are the 5 life lessons I learned from hitting rock bottom:

1. Failure isn’t real

There’s no such thing as failure. I’m not even sure why this word exists. You had an idea or a plan, tried it, and it didn’t work. You learn lessons from this and you move on. Always remember one very important thing: you tried. Most people don’t even bother. Believe in yourself.

2. You’re not stuck anywhere

If something isn’t working or isn’t good for you, leave it. I was terrified to leave my abusive relationship because I knew it meant I would lose everything. And I did. When I finally took the plunge and left, everything in my life changed for the better. Have faith!

3. Change is fun and scary, but do it anyway

Although change is terrifying, it’s necessary. We don’t grow in our comfort zone or in our misery. Sometimes you have to do things that will scare the daylights out of you..do them anyway. This is where you learn and grow. You meet people and you experience things you never would have if you stayed in your comfort zone. Take the leap.

“To improve is to change; to be perfect is to change often.” – Winston Churchill

4. Everything is temporary

The good and the bad. Nothing is forever. No matter how horrible your situation is, it won’t last. It will eventually go away or maybe even turn out great! Embrace all the good life has to offer you and learn the lessons the bad will give you. Have patience.

5. You have great power over your life

I was determined to change my life any way I had to. I did whatever I had to do to turn my life around. Was it easy? No. Is it impossible? No. I knew I had the power to change and it was up to me, and only me, to do that. No one could do it for me.

No matter where you are in your life right now, if things aren’t working out the way you expected, don’t worry. Things will always get better if you try to make them better. You can do anything you want. All you have to do is find the power that’s in you and unleash it.

Have you ever hit rock bottom? What advice do you have for someone who’s there? Share your ideas and advice below!

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9 Personal Growth Lessons I Learned From Being Bullied

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Wherever I went, bullying seemed to follow me. Whether it was school, work or even family, I could never seem to find any kind of escape. For years, I was stuck in the victim mindset, constantly asking myself what I did to deserve this kind of behaviour towards me. I decided to turn my struggle into a personal growth strategy to help others who might be silently struggling with what I did.

Here are some of the key personal growth lessons I learnt from my harrowing experiences:

1. Be the victim

Be the victim but put an early as possible expiration date on this. Realise that it is okay to feel sorry for yourself; it is okay to validate yourself by reinforcing the fact that you didn’t deserve what happened to you. This will help you give yourself the compassion that you need in that moment. Recognition of the hurt and validation are the first steps towards starting the healing process, but the key is not to hang around there for too long otherwise you will be stuck with a victim mentality.

2. Why?

This is a question that is often asked – why did this happen to me? Were the stars misaligned or is this karma for sneaking the last doughnut from the party? Rather than getting bogged down analysing why you went through the harrowing experience, focus on what you learnt from the experience. Sometimes, it can be something as simple as finding your voice and setting boundaries. Every difficult situation offers an opportunity to learn.

3. Focus on the lesson, not on the pain

Whenever faced with a tough situation, ask yourself, “What am I learning from this?” Often, when drowning in dire circumstances, we cannot see light and we fear that any light might be an oncoming train. The best way to deal with this fear and overwhelm is to refocus your thoughts. Oftentimes, the lesson falls under one of the following categories: perseverance, patience, consistency and my personal favourite – staying true to who you are.

4. Control the controllable

Within every difficult situation, there are always factors you can control: your responses, your disposition and your actions. Using what you can control, redirect your energy on what you CAN do instead of what you can’t do. Sometimes, what you can do is simply getting through your day and giving everything you can. This helps in building self-confidence and self-esteem.

“Once your mindset changes, everything on the outside will change along with it.” – Steve Maraboli

5. You do you

It is a normal human desire to be liked by those around us. Avoid trying to change who you are based on what others say about you. It is very tempting to do this because we all want to feel accepted and want to feel that we belong. The more you do you, the more you will attract people who love you for the “real” you.

6. It is not about you

When people criticize you incessantly, recognise that they are battling their own demons and they are easily triggered. You are not the real reason for their hurtful behaviour, they are filled with fear, anger and hurt which they vent out to others. You can only give what you have and if fear, anger and hurt is all you have, it is the only place from which you will function.

7. You have the power to choose

It is easy to forget that we always have the power of our choices and decisions, while our circumstances may be overwhelming, we can still make wise choices so as not to become victims of our circumstances. We should never forget this power as this is what keeps us afloat and breathing when caught in a flood of difficulties.

8. Revenge is not the answer

While it is perfectly normal and human to wish revenge on those who have hurt us, it is crucial to note that what we wish upon others, mirrors back to us. Wishing your culprits to battle incessant sneezing while stuck in traffic controlling explosive diarrhea might give a moment of satisfaction, but is this something you are willing to risk mirroring back to you? I certainly am not. Put quite simply – negativity breeds negativity while positivity breeds positivity. Remember, you have the power to choose.

“If you change the way you look at things, the things you look at change.” – Wayne Dyer

9. Forgive

Don’t gasp so loudly. Yes, forgive those who have hurt you. Why? It definitely doesn’t absolve them of the hurt they caused you, but it releases you from the chains of negativity that are binding and rooting you in place preventing you from moving on. How do you forgive? Ask whatever higher power you believe in to filter those who have hurt you out of your life, sending them blessings and healing wherever they may need it in their lives while also blessing over positive outcomes for all of you.

I have used this technique personally and I swear by it. Sending blessings and healing while asking for positive outcomes, results in all these wonderful things happening to you as well. Giving what you have mirrors back to you. You have the power to forgive, let go and move on. This is a choice that you also happen to have the power to choose.

The next time you feel stuck and overwhelmed by your circumstances, revisit these personal growth lessons and apply them to your unique situation. You will be glad that you did.


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6 Reasons Why You Should Never Glorify Failure After You’ve Failed

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Many people are ashamed of failure. If they so much as smell a whiff of failure, they quit instantly because the public notices it quickly. But you shouldn’t be ashamed of failure. A lot of people have failed. I’ve failed over and over again in my career, business, relationships and more. Yet, I keep trying because failure isn’t the final verdict. (more…)

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