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5 Minute Emotional Makeover

Wouldn’t it be nice to change your emotion any time you want?

Imagine being able to feel however you want, whenever you want. This is what’s possible when you understand how to choose your emotions intentionally.

One morning, I woke up filled with anxiety. I felt terrible.

I had a ton of things to do that day, and I needed to feel good.

So, I created a system to change how I was feeling.

I used this process on myself, and it worked like magic. I no longer felt anxious and went on with my day, feeling the emotions I wanted to experience.

I systematized the process, so you can use it on yourself any time you want to change how you’re feeling.

Not only is this included in the steps below, but you can also join me in a free mini training right now. Click the box below to get exclusive access to the 5 Minute Emotional Makeover mini training​.

Here are the steps to the 5 Minute Emotional Makeover.

Step 1: Describe what you’re feeling.

Describe what’s going on in your body.

For example, you might say, “I feel a little bit tightness in my throat” or “I feel buzzing” or “I feel a little bit of vibration in my head.”

Describe it however you want. You don’t have to be spiritual or very “woo woo”.

It’s thinking, “What does this emotion feel like in my body?”

Don’t skip this part. It’s important.

Your brain must shift from experiencing the emotion to watching the emotion.

All your emotions are caused by the thoughts going on in your head.

As soon as you shift your focus to what’s going on in your body, you become the Watcher. This awareness is enough to stop the incessant production of the emotion.

In Self Coaching Scholars, my monthly coaching program, we spend a lot of time on this step, so my students become comfortable experiencing and noticing their emotions. It’s critical to do this to change how you feel.

Step 2: Name the emotion.

Label the emotion you’re feeling. By giving the emotion a name, you create a little separation from it.

The emotion is not you. It’s a feeling separate from you. It’s a vibration in your body caused by your thoughts.

When I say, “I am feeling anxiety,” that is a different experience from “being anxious.” I am not anxious. I am experiencing anxiety. This subtle difference is everything.

Use one word to name the emotion. You might name the emotion you’re experiencing: fear, stress, anxiety, terror, sadness, humiliation, shame, etc.

Step 3: Find the sentence in your mind causing the emotion.

All emotions are caused by thoughts in our heads. In this step, you need to find the thought you’re thinking that is causing the emotion.

Some of my students say that they can’t find the thought, and I always encourage them not to tell themselves they can’t find it. Instead, choose to find it. If you tell yourself you can find it, you will be able to find it.

My thought was “I have too much to do today, so I won’t be able to create the result I want.”

You may have more than one thought in your head. That’s OK. Choose one.

For me, I was feeling anxious because I was thinking I would not get all my work done that day.

This made complete sense. I thought I had a lot to do that I wouldn’t be able to do.

Do the same thing for yourself. Whatever emotion you’re experiencing, find the thought causing the feeling.

Step 4: Change it.

Change the sentence you’re focusing on. This will change the emotion.

Deliberately ask your brain to think something different. You must think and believe something that creates the emotion you want to create.

For me, instead of focusing on “I have a lot to do that I can’t get done,” I changed the thought I was focusing on to “Yeah, I have a lot to do, but I’ll probably get it done because I’m a badass.”

Once you choose your new thought, practice it. The more you practice it, the more you’ll naturally focus on it and believe it.

Results of the 5 Minute Emotional Makeover

You’ll notice when you go through this process, you’ll feel completely different within five minutes. The two reasons you’ll feel so much better are:

1) you will have shifted your attention from being affected by your emotion to witnessing it as an outsider, and 2) you’ll have reprogrammed your brain to believe a new thought, which will generate the emotion you want.

I suggest practicing this exercise at least once per day.

Watch the free 5 Minute Makeover mini training to get started using this in your life today.

To learn more about my monthly coaching program, visit