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Understand:
This step is all about appreciating the deeper meaning
behind the emotion. In our example, Sarah found that she was feeling
insecure as a result of her recent experience. She started to worry that
she wasn’t good enough. During the days when her love interest 
was
texting back, she felt better about herself. It was clear that she had a
high need for social acceptance and approval.
You must recognize the deeper meanings behind your feelings and
make use of them as opportunities to grow. Sarah determined her
worth based on what others thought because she had low self-esteem.
She needed to be valued and accepted to feel better about herself.
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4. 
Replace:
These disempowering thoughts must then be replaced with
empowering ones. You must ask yourself: How can I view or do
things differently, to help myself feel better and live a greater life?
It’s essential to transform destructive thoughts into ones that make
you feel better in the moment. Sarah reminded herself that she was
worthy of love, regardless of how others might behave towards her.
She said, ‘I love myself and that is enough. The love I give myself
will be given back to me by someone who truly cares about me.’
To add substance to these empowering thoughts, think back to times
when you truly felt the way you want to feel. Sarah came up with a
memory in which she felt worthy, confident and loved. She held this
scene in her head and relived the moment.
This technique not only boosts confidence, but it may also bring forth
a solution. You may remember something you did during a similar
situation in the past that helped you to manage it.
5. 
Visualize:
Visualize yourself handling the emotion you’re currently
feeling – in the future. As you do this, not only will your vibration
increase, but you’ll also begin to create an autonomous association
with that emotion that’ll enable your brain to handle it for you
effortlessly down the line.
You can do this over and over again, each time stretching your
imagination and making it more real in your mind’s eye.
Repetition is the key to mastery. If you rehearse over and over again
a situation in which you deal with the emotion, you’ll know exactly
how to manage it next time it comes up in your life.
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