#1) Create a proper sleeping pattern.
From the moment you were born your parents and the nurses were trying to control your emotions by creating a proper sleeping pattern for you.
Throughout your childhood (hopefully) you had a bed time and you went to bed quiet early. Regular sleep patterns helped you to grow and learn. It also helped your parents get other things done.
During your early teenage and adult years its also likely you had an early bed time hence you started out on a good path.
It’s not until you get a bit older that things change and its these years that can be risky when it comes to sleep.
This is because at this point we are subject to peer pressure and lifestyle changes.
Subsequently study or work is introduced and the desire to have a social life becomes a priority, particularly if you are single.
Young adults naturally want to fit in and this leads them to change their good sleeping patterns to sporadic ones.
Is this an issue for everyone?
All young adults need to become more self-aware and manage these years with better sleeping patterns. In contrast this is especially important for you.
Bipolar disorder issues feed off of sleep irregularity. Consequently maintaining a regular sleeping pattern should be a TOP priority.
The sooner you embrace a good sleeping pattern and limit or plan any deviations; the better off you will be.
So how do you do this?
First of all get up at the same time every morning.
Another thing you need to do is go to bed at the same time every day and make very few exceptions.
Personally I wake up at 6AM and I go to bed at 9:30PM. This helps me to sleep like a baby. My body instinctively knows when its time to recharge and when its time to wake up. I
When i’m consistent about this I feel amazing (so long as my diet is also good).
Some people struggle with early mornings but there is an easy fix for this. JUST GET UP and with time you’ll be ‘a morning person’.
At first you may feel tired but just FORCE yourself to get up and soon it will happen naturally at the same time every morning.
How do we adjust for the modern digital world? Our environment has changed with electronic devices.
My computers and phone have f.lux installed on them. Like clockwork my screens will start eliminating the blue light from their light spectrum. This happens at the same time the sun goes down. As a result my body is telling me its nighty night and I start yawning.
f.lux will help you to regulate your Circadian Rhythm by syncing light in your environment to mimic the sun’s cycle.
Your Circadian Rhythm is your natural sleep cycle inline with the suns creation of day and night. Getting in sync with this rhythm is a powerful tool you can use to control your emotions.
This helps your body understand when it’s time for bed and when it’s time to be awake.
Install f.lux on your devices and see the difference for yourself. I guarantee it will help you wind down.
If you make these adjustments your sleep will improve, your brain will thank you and you would have lowered your risk profile. Make the commitment and embrace great sleep!
#2) Go for a walk first thing in the morning.
All around the globe world leaders start their day with a walk and for many good reasons!
This is a go-to tool they use to control their emotions.
It gets your lymphatic system going which clears your system of toxins and pumps fresh oxygenated blood around your body.
The early morning sunlight is fantastic for your body and your brain.
It’s the best time of day for cardio because it helps to keep your body in it’s natural circadian rhythm. Your circadian rhythm is the natural rhythm of your body in comparison to the sun and the moon. Like the vast majority of life on earth we sleep, wake and play in sync with the rythm of the solar system.
Additionally walking in the morning will increase your metabolic rate for the day because it kick starts your metabolism.
Furthermore walking will warm up your brain by increasing the blood circulation to it. A second benefit to your brain is the release endorphins that will make you feel better.
As you can tell there are multiple benefits and it’s something you should do if you want to control your emotions.
Start with 20 minutes a day and add 5 minutes more to each walk each week. If you keep this up for a few months the result will be a 45 minute to 1 hour walk each morning.
Give yourself 1 day of rest each week and that’s 6 hours of cardio. When was the last time you consistently did 6 hours of cardio every week?
Probably never: unless you were walking.
People think they need to go running or swimming to do ‘cardio’. They usually quit because they find it hard to keep going.
If you want to be fit and to regulate your weight without being an athlete this is the easiest way to do it.
Did you know the body only starts losing weight AFTER the first 20 minutes of exercise?
If you power walk your heart rate will be in the fat burning zone.
To burn fat you want to be in the ‘target heart rate zone’ for beats per minute (bpm).
Check the table below for a guide on what that range is for your age group:
|Age Bracket||Target HR Zone |
50%-85% of max HR
|Average Maximum |
|20 years||100-170 beats per minute (bpm)||200 bpm|
|30 years||95-162 bpm||190 bpm|
|35 years||93-157 bpm||185 bpm|
|40 years||90-153 bpm||180 bpm|
|45 years||88-149 bpm||175 bpm|
|50 years||85-145 bpm||170 bpm|
|55 years||83-140 bpm||165 bpm|
|60 years||80-136 bpm||160 bpm|
|65 years||78-132 bpm||155 bpm|
|70 years||75-128 bpm||150 bpm|
You can start near the bottom of the target range and then start working your way up to 85% of the average maximum heart rate for your age bracket.
If you can only manage 20 minutes just do that and you will still reap the rewards.
#3) Change your Diet, yes the D word. Your Diet is CRITICAL to your health and well being.
If you eat shit you feel like shit. This is because your body will make it’s cells out of shit.
I wasn’t going to swear in this post but we need to be honest.
You MUST pay attention to your diet in order to control your emotions so cut the crap and let’s clean your diet up now.
There is a huge amount of dis-information out there about food so you must educate yourself.
We decide what makes it into our mouth so the onus is on us to make the right choices.
Here are the basics:
If you live in western society chances are you need to dramatically lower your sugar intake. This means vastly reducing soft drink, takeaway or *low fat* foods. *low fat* is advertising code for JAMMED WITH SUGAR.
You don’t need to rule out sugar completely rather you need to limit or plan your consumption.
A good way to do this is to allow one meal per week where you can eat sugar, desserts or junk.
If you plan your sugar intake this way you’ll look forward to it and you’ll enjoy it more.
You also need to greatly reduce the processed foods in your diet.
If it comes in a box or it was made in a factory say goodbye – embrace natural foods like meats, fish, vegetables, fruits and cheese.
A good rule of thumb to employ is to watch and see if there is an advertisement for it.
If there is an advertisement for it and its in a box IT’S COMPLETE JUNK.
Real food needs no advertising it comes naturally from nature.
You should strive to eat better quality meats, fish, vegetables and fruit.
You want less white bread and more complex carbs like wholemeal rice, sweet potato & rye bread.
Complex carbs are better for you and they give you longer lasting energy despite this you still shouldn’t consume too many.
My personal experience is that I’ve never experienced an issue with my illness when I am i’m in a calorie deficit.
A calorie deficit is when your body consumes less calories than it burns i.e. you are losing weight.
Specifically I noticed that when the deficit results from a low carbohydrate intake: I get the best results.
You can try running a calorie deficit for yourself i’d love to hear the results in the comments.
Note: I understand and respect the (healthy) diet choices of individuals and that some people prefer to be vegetarian or vegan.
However: there is a lot of new evidence and research suggesting Ketogenic or Carnivore diets produce better health outcomes.
In the end healthy food is delicious therefore find some good recipes and make meal time a way to connect with your loved ones.
Above all ditch the sugar and processed crap. Do it now.
#4) If you feel irritable or angry drink some cold water.
This for when you feel this way for no good or logical reason as these emotions can be perfectly normal.
When you need to change your state quickly in a work or social setting cold water is a great remedy.
Cold water is usually fairly accessible and easy to get your hands on. You might excuse yourself and then go for a walk (even better).
Cold water will change your internal temperature and force your body to change its state.
If it doesn’t help at first drink some more and take deep breaths or get some fresh air.
I’ve also used this method to help lower anxiety levels.
You’ll be amazed at how quickly some cold water can change your whole mood and calm you right down.
#5) Listen to some music that matches the mood you are seeking.
Classical for imaginative or relaxing, trance for smashing through pressing deadlines, light electronic for getting the casual work done.
If these genres don’t fit your tastes pick something different that you like and the music will likely change your mood instantly.
Beware of modern pop-music (Circa 2017 and on) which is in and out of fad within a few weeks. It tends to follow a script and is produced in a factory/recipe format. Often times it has an agenda or can produce negative emotions. These can be conscious or subconscious.
I would avoid this music if you want to feel good.
#6) Find a big body of water and stare at it.
Staring at water will help you control your emotions.
I used to rent an apartment overlooking the ocean in front of a beautiful esplanade across the Australian Coast.
When I returned home from work after a bad day staring at the ocean would cure any negative emotions in me quickly.
As soon as I could see the big blue body of water I was more relaxed and calm.
Everything made sense again and the big problems became small solvable problems.
I’m don’t know why, maybe there is a deep genetic link between people and the ocean.
Perhaps it was an ancient habitat or perhaps it’s the vast expanse that reminds us of how endless the universe is.
In any case staring at a beautiful and large body of water will relax you I promise.
#7) Put a pen/pencil in between your teeth.
Our brains are easily deceived and deceiving your own brain will help you to control your emotions.
As I type I literally have a pen in my mouth horizontally.
Your brain and your body are directly liked. This enables you to hack your brain to make your body feel better and vice versa.
If you change your thinking patterns your body will have a physiological reaction to match. This is why people put great value in the power of thinking positively.
If you change your body language or physiology your brain will follow suit.
Putting a pen in your mouth sideways will make your brain think you are smiling.
While you’re not actually smiling this action still changes your mood.
In other words when your mouth is in this position it is forced to be in a similar location it would be in when you are smiling and this tricks your brain into thinking you are.
To sum it up you feel better.
There are other more advanced ways to control your emotions.
I will cover these in subsequent posts.
For now start with the pen/pencil.
Want more? learn about 8 ways to create time leverage.