🧠 how to never get angry - Master the 90-second rule to stay calm. Learn how to control anger, be unbothered & achieve emotional control today!

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TIMESTAMP
0:00 - Introduction
1:01 - Chapter 1: "The Button-Pusher Myth"
2:08 - Chapter 2: "The Secondary Emotion Revelation"
3:22 - Chapter 3: "The Choice Point Discovery"
4:34 - Chapter 4: "The Observer Self Techniquer"
5:45 - Chapter 5: "The Reframe Revolution"
7:12 - Chapter 6: "The Boundary Blueprint"
8:19 - Chapter 7: "The Timeout Protocol"
9:52 - Chapter 8: "The Trigger Map Method"
11:30 - Chapter 9: "The Compassionate Distance"
12:46 - Chapter 10: "The Story Stopper”

💡📚 Here's a curated list of books and research papers that delve deeper into the ideas explored in this video. Some of the links are affiliate links, which help support the channel if you decide to make a purchase.

BOOKS
1/ Emotional Agility by Susan David
https://amzn.to/4kIiodS
Explores how noticing and accepting emotions (observer self) enables healthier responses and greater psychological resilience.

2/ The Dance of Anger by Harriet Lerner
https://amzn.to/460bpZd
Examines anger as a signal for underlying needs and boundaries, and offers strategies for using anger constructively.

3/ Man’s Search for Meaning by Viktor E. Frankl
https://amzn.to/4edMBiA
Introduces the concept of the "choice point"—the freedom to choose your response, even in extreme circumstances.

4/ The Body Keeps the Score by Bessel van der Kolk
https://amzn.to/44617En
Discusses how emotional triggers and unhealed wounds from the past influence present reactions, and the importance of self-awareness.

5/ Nonviolent Communication by Marshall B. Rosenberg
https://amzn.to/449jHvp
Provides practical techniques for expressing feelings and needs without blame, and for setting compassionate boundaries.

6/ Radical Acceptance by Tara Brach
https://amzn.to/4jQXtnD
Describes the observer self and mindfulness as ways to create space between emotion and reaction.

7/ Boundaries: When to Say Yes, How to Say No by Henry Cloud & John Townsend
https://amzn.to/4kY9pFB
Offers practical advice on setting healthy boundaries to protect emotional well-being.

8/ The Untethered Soul by Michael A. Singer
https://amzn.to/4jWpeve
Focuses on the practice of observing thoughts and emotions without attachment (observer self).

9/ Emotional Intelligence by Daniel Goleman
https://amzn.to/4lcyoon
Explains the importance of self-awareness, self-regulation, and understanding emotional triggers in personal and professional life.

10/ The Gifts of Imperfection by Brené Brown
https://amzn.to/442GXLr
Highlights the role of vulnerability and self-compassion in responding to difficult emotions and situations.

RESEARCH PAPERS
1/ The 90-Second Cycle of an Emotion by Jill Bolte Taylor
https://parentfamilywellness.com/blog/2021/11/19/the-90-second-cycle-of-an-emotion
Describes the 90-second chemical process of emotions and how continued emotional response is sustained by thought loops, not physiology.

2/ Emotion regulation: affective, cognitive, and social consequences by James J. Gross
https://pubmed.ncbi.nlm.nih.gov/12212647/
Reviews the process model of emotion regulation, emphasizing strategies like reappraisal (changing the story) and suppression, and their consequences for well-being.

3/ Implications of spontaneous self-distancing for adaptive self-reflection by Kross, Ayduk, et al.
https://pmc.ncbi.nlm.nih.gov/articles/PMC2881638/
Shows that adopting a self-distanced (observer) perspective when reflecting on emotions promotes insight and reduces emotional reactivity.

4/ Does Distanced Self-Talk Facilitate Emotion Regulation Across a Range of Emotionally Intense Experiences? by Orvell, Kross, Ayduk, et al.
https://rascl.studentorg.berkeley.edu/assets/files/88.%20Orvell%20et%20al%202020%20CPS.pdf
Demonstrates that using distanced self-talk (observer self) helps regulate emotional responses in a variety of intense situations.

5/ How Does Mindfulness Meditation Work? Proposing Mechanisms of Action and Empirically Supported Mechanisms by Hölzel, Lazar, et al.
https://gemini.no/wp-content/uploads/2020/04/how-does-mindfulness-meditation-work.pdf
Explores how mindfulness meditation enhances emotion regulation through attention, body awareness, and a change in perspective on the self (observer self).

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