THRILLED
Regulation Strategies
THRILLED
Journal Prompts for when you’re feeling thrilled…
Journaling when you're feeling thrilled helps capture the intensity of your excitement, allowing you to reflect on and relive these moments while deepening your understanding of what brings you joy.
Describe in detail what has made you feel thrilled today. What specific events or interactions contributed to your excitement, and how did they unfold?
How does this feeling of thrill compare to other times you've felt similarly excited? What patterns or common elements can you identify that tend to bring you this level of joy?
What thoughts and physical sensations accompany your feeling of thrill? How do these thoughts and sensations enhance your overall experience?
Reflect on how you can recreate or seek out similar thrilling experiences in the future. What steps can you take to incorporate more of these joyful moments into your daily life?
For professional success …
Professional Success: Channel Excitement into Goal-Setting
Strategy: Use your feeling of thrill to fuel your motivation and set new professional goals. Write down specific, achievable objectives that are inspired by your current excitement.
Benefit: This approach helps you leverage your high energy and enthusiasm to create a clear action plan. It can boost your productivity and drive, turning your thrilling moment into a catalyst for tangible professional achievements.
Strategies to Fuel Personal Growth and Success…
Cultivate curiosity and innovation: Stay open to new possibilities and opportunities that can ignite feelings of excitement and thrill. Use feeling thrilled to push boundaries and explore new ideas or solutions. Thrill can fuel creative problem-solving and the courage to take calculated risks that propel your career forward.
Savor the Emotion: Savoring is an emotion regulation strategy focused on fully experiencing and extending positive emotions. Too often, we let good moments pass by without truly appreciating them. By pausing to savor these experiences, we amplify and prolong the positive feelings, making them last longer and enhancing our overall well-being. Discover the benefits and tips for practicing HERE.
Celebrate Yourself: Acknowledge and celebrate achievements, both big and small, to maintain a positive momentum and motivation for more thrilling experiences. Discover the benefits and tips for practicing HERE.
Breathing Exercises…
For Maintaining Focus while you’re thrilled try box breathing.
Box Breathing (Square Breathing):
Inhale deeply through your nose for a count of 4 seconds.
Hold your breath for 4 seconds.
Exhale slowly and completely through your mouth for 4 seconds.
Pause and hold your breath again for 4 seconds.
Repeat
Learn more about the benefits and when to use box breathing HERE.
Savoring with Deep Breathing
Sit or lie down comfortably with your back straight and shoulders relaxed.
Place one hand on your heart and the other on your belly, just below your ribcage.
Inhale: Breathe in slowly through your nose for a count of four. Allow your belly to rise as you fill your lungs with air while keeping your chest relatively still.
Pause: Hold your breath for a count of two
Exhale slowly through your mouth for a count of six - Feel your belly fall as you release the air, keeping your chest relatively still.
Focus on Your Positive Emotion:
As you continue deep breathing, bring to mind the happiness you’re experiencing (happiness, delight, joy).
Visualize the moment or experience that brought about this positive emotion.
Breath and Savor:
On each inhale, imagine that you are breathing in more of this happy feeling letting it fill your entire being.
On each exhale, release any tension or distractions, focusing solely on the emotion.