Emotional S.W.O.T. for Change
If I had a quarter for every time I heard the phrase, “Change is inevitable.” I would be rich. Or even the phrase, “Change is hard.” People often talk about change in the most negative connotations. And if not negative then in the super positive. The reality is that just like most things in life, thinking of things in black and white or positive and negative thinking leads to ruin. And while that statement sounds drastic, let me give you a few examples. If we only think about change in the most positive optimistic light possible then we will miss the threats related to the change that we hope to make for our lives. Without understanding the threats, we cannot consider how to manage them when they come along. The possible threats could ultimately ruin the change that you are seeking. Next example, if we only think in the most absolute negative, we will miss the opportunities, the HOPE. If I am only looking at change for all the threats and weaknesses then how can I ever see the strengths that the change could bring to my life. If I’m not willing to see the positive in change, then there is no HOPE for any change, which ultimately can mean ruin. Now while these are extreme examples, the reality is that a lot of people think in one of these extremes about a variety of topics. Some topics, such as life choices, there is a higher percentage of people that think optimistically; however, there are some topics, such as the nation’s welfare, where a higher percentage of people that think pessimistically. I think it is a good thing that the statistics show that it is by topic vs overall thinking. In businesses, there is often a SWOT analysis. SWOT means strengths, weaknesses, opportunities, and threats. How many of us use this theory for our life? In every major decision that needs to made that will inflict a certain amount of change, do you think SWOT? When dealing with emotions it is hard to think of business tactics. Oftentimes we don’t recognize our emotions as valid or even important and we try to shove them away, dismiss them, or don’t allow the duplicity that may come along with them. When I say duplicity, I mean that we can experience more than one emotion in any given time. I can powerless about any given situation, but I can also feel courageous in that same scenario. Emotions are not mutually exclusive. Emotions are just trying to tell us something. They are an alert system for our body. When we can narrow down the emotion(s) that we may be feeling, we can do something about them. Here is a step by step guide for how you work through a situation that will cause change in your life. In this guide you can honor your emotions in that situation, and really work through everything that you are feeling in your body, in your mind, and make a decision that you will feel good about using an Emotional SWOT analysis.
Step 1: Sit in a space that is free of distraction, and where you feel safe to think and feel (so you can heal).
Steps 2: Think of the situation that you need to change. The decision that you need to make for you life. Get as specific as possible. Nothing generic. Really narrow it down to a yes or no type of decision.
Step 3: Stop and feel the YES (making the decision with a YES, vs a NO). What emotions are coming up for you? Use a feelings wheel if needed. (feelingswheel.com) Try to narrow down every emotion that you are feeling that is related to giving this decision a yes. Don’t judge the feelings that you notice. Just notice them. Write them all down, if needed.
Step 4: Where do you feel this YES decision in your body? Notice if your hands are sweaty, or if your heart is beating fast, as you think about giving this decision a YES. Is there weakness or strength in your body? While this does not seem emotions related, it is very much emotions related.
Step 5: What inner critic thoughts are coming to you with the YES in this decision. For every inner critic thought, ask yourself if it is a lie or the truth. Get to the truth in those inner thoughts. Oftentimes, the inner critic thoughts are giving us lies. What lies come up with giving yourself a YES in this decision that you have to make? What truths come up?
Step 6: Review how you feel about the decision as a whole. How your body felt, the different emotions that came up for you, and even the thoughts that generated out of the YES in making the decision. Write it all down, if needed. See it altogether. Do you like what you see? If you don’t then YES is probably not your answer based on how you feel about the decision that you are trying to make. You can repeat these steps with “NO” at the center of your decision making and see what comes up. I would hope that there are large differences. Remember that this is just an emotional SWOT for how you can evaluate how you feel about any given decision that you have to make for your life. If you can honor how you feel when you make a decision, then you can honor yourself in that decision. No matter the outcome.
A New Year often brings new opportunities, if you let them in. A New Year often brings new challenges, if you allow them to challenge you to be better. A New Year often brings in a time to reflect, if you give yourself grace in the reflection of it all. Take this last week of 2025, and GIVE IT YOURSELF. Take care of yourself! Thank you for following! I appreciate you more than you know.
