top of page

Part 3: Reducing the Impact of Negative Emotions

Develop a Toxic Media Diet
Screen Shot 2023-02-01 at 4.39.37 PM.png
Action

Notice your intake of negative media and look for opportunities to reduce it. Look for ways to reduce the amount of toxicity you take daily. Even small decreases will have a significant impact.

  • What type of media? (e.g., social media, the news, a Netflix binge) All can be helpful, but all can also be toxic. 

  • What time of day? (e.g., first thing in the morning or late at night)

  • How long are you engaged? (e.g., 5 mins or 3 hours)

  • Can you purge some toxic media (e.g., limit someone's feed in your social media post or unfriend toxic people)?

Develop a Toxic Media Diet
  • 60-second distractions help you shift your mood from a negative one to a positive mindset. It's essential to have one tool you can use in a meeting or a classroom when you don't have the opportunity to remove yourself from the situation. Box Breathing is a great example

  • Other examples to help include listening to music, walking a dog, a yoga pose, a funny video, and texting a friend.

Action

Brainstorm a list of possible distractions to help you. Here is a quick video to walk you through the Box breathing technique to add to your list.

Screen Shot 2023-02-01 at 5.50.47 PM.png
bottom of page