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- How to Tackle Life's Hurdles with the 4P's Method
📖 Quote of Today
“The only constant is change“
☀️ Welcome to September! A time where a lot of our schedules, routines, and lives take a slight change. Today’s newsletter is all about change and an interesting way to deal with that change.
🌎 We all experience change in some capacity, how we deal with it is drastically different.
⚡️Focus of Today
🌱 Introduction
Life is sprinkled with challenges. From the heartbreak of relationships ending to the unpredictability at work, or even the seemingly never-ending wait behind someone who can't decide on their breakfast order. Do you instantly react, or do you take a breath and choose to respond? According to Brad Stulberg's new book, "Master of Change," there's a profound difference between the two. Let's delve deeper.
📊 Understanding the Difference
Reacting: It's spontaneous. Driven by immediate emotions without thought.
Responding: A contemplative process. Space exists between the event and your actions, allowing for deliberate decisions.
A UCLA study revealed that participants, when subjected to unplanned situations (like impromptu speeches!), benefitted from labeling their emotions. This practice, called affect labeling, reduced stress. By identifying an emotion, you distance yourself from it, giving room to respond rather than react.
🛠 The 4P's Method
Stulberg suggests a simple yet effective approach to challenges:
1️⃣ Pause: 🛑
Breathe deeply, center yourself.
2️⃣ Process: 🧠
Identify and label your emotions.
Remind yourself of the present moment and acknowledge your efforts.
3️⃣ Plan: 📝
With clarity, devise a strategy.
E.g., If you're facing a micromanaging boss: Consider initiating a conversation about boundaries. Alternatively, consider the possibility of change: update your resume, network, or even acquire new skills.
4️⃣ Proceed: 🏃♂️
Execute your plan confidently.
🔄 Consistency is Key
Responding might be more challenging than instantly reacting. But think of it as a muscle exercise. The more you engage it, the stronger it becomes.
🌟 Tip: Start practicing in low-pressure situations. Incorporate daily meditation or simply introduce deep breathing exercises every morning. Over time, you'll master the art of the pause, especially when stakes are high.
Embrace the 4P's in your life. Not only will you navigate challenges with grace, but you'll also enjoy the journey, one step at a time. 🌟🚀
With love,
— Amir and Erik
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