4R Process for Emotional Mastery - By John Assaraf

1. Recognize (negative thought, emotion or behavioral pattern)

● Identify and be aware of negative (-) thought, emotion or behavior

● Be mindful, be reflective and in the moment w/o judgment - surrender and

allow it to just be.

2. Reframe (negative emotions or thoughts)

● Reframe the unpleasant thought or emotion into a positive one or a less

powerful one by adding words to the emotion or thought

● “Play” with the idea or emotion with you being in control of it vs. it

controlling you.

3. Release (negative emotions or thoughts)

● Emotions usually only last 90 seconds when you observe them without

judgment, but people create emotional loops and reinforce those

unpleasant emotions by getting sucked not them

● Learn to watch them and release them using your breath. Take 10 in-and-

out deep rhythmic breaths that come in through your nose and out through

your mouth

4. Retrain (your brain)

● Create a new neural-pattern by:

■ Using a positive, polar opposite affirmation and then visualize

and emotionalize the new thought and feeling you have

● Create an emotional anchor by celebrating each time

■ Examples: creating a fist pump, saying a powerful word out loud

to yourself or making any positive gestures that make you feel

empowered.

■ You can also thinking of an old, positive feeling or experience

you have had in the past as an emotional anchor and “link” it to

this new thought, emotion or behavior that you desire

● Reinforce the new positive (+) thoughts, emotions and actions