[skydust]

you're welcome declan, im glad you found it helpful.

just to clarify, nothing 'else' is 'causing' our emotions, we are responsible for our emotions as we are the ones who are adding meaning to the event / person in forms of emotions and thoughts. we need to realise that we are not victims to outer happenings, but that we can consciously choose at any moment in which way to *respond* to an event in order to best serve our purpose in that moment. note its respond, not react.

it all takes time to develop, and i am by no means an expert, but this is what works for me.