• About
  • Contact
  • Cookie
  • Disclaimer
  • Privacy Policy
  • Change the purpose of use

Tnhelearning.edu.vn - Various useful general information portal

  • Photo
  • Bio
  • How To
  • Tech

How to Take Control of Your Emotions

December 21, 2023 by admin Category: How To

You are viewing the article How to Take Control of Your Emotions  at Tnhelearning.edu.vn you can quickly access the necessary information in the table of contents of the article below.

X

This article was co-written by Trudi Griffin, LPC, MS. Trudi Griffin is a licensed professional counselor in Wisconsin. She received her MS in Clinical Mental Health Counseling from Marquette University in 2011.

There are 30 references cited in this article that you can view at the bottom of the page.

This article has been viewed 52,847 times.

While emotions are neither right nor wrong, some emotions can make you miserable if left unnoticed. Fortunately, you can use a variety of mental health techniques along with lifestyle changes to manage and overcome negative emotions.

Table of Contents

  • Steps
    • Direct your focus to mind and body
    • Face your feelings
    • React to your emotions in a healthy way
    • Behave confidently and frankly
    • Establish an exercise routine that helps you stay calm
    • Towards long-term well-being
  • Warning

Steps

Direct your focus to mind and body

Image titled Gain Contrp of Your Emotions Step 1

Image titled Gain Contrp of Your Emotions Step 1

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/b/b6/Gain-Contrp-of-Your-Emotions-Step-1-Version-5.jpg/v4-728px-Gain- Contrp-of-Your-Emotions-Step-1-Version-5.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/b/b6/Gain-Contrp-of-Your- Emotions-Step-1-Version-5.jpg/v4-728px-Gain-Contrp-of-Your-Emotions-Step-1-Version-5.jpg”,”smallWidth”:460,”smallHeight”:345,” bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}
Notice every time you feel your emotions spiral out of control. The first step to controlling your emotions is to recognize when you’ve lost control. Ask yourself how you feel physically and mentally, then find ways to identify how you were feeling at that moment. To get emotional when things start to boil, you need focus, awareness, and clear thinking; Recognition will bring you back to a calm state of reality.

  • Your body will have some response to heart palpitations, muscle tension, and rapid or shallow breathing. [1] X Research Source
  • Mentally, you’ll start to lose focus, feel anxious, scared or overwhelmed, or feel like you can’t control your thoughts.
  • Stay calm and focus on only one body response at a time. For example, if you suddenly feel anxious, you need to pay attention to that feeling in your body: “My heart is beating really fast. My hands are sweating.” You need to recognize and accept that feeling instead of judging what’s going on. [2] X Trusted Source HelpGuide Go to source
Image titled Gain Contrp of Your Emotions Step 2

Image titled Gain Contrp of Your Emotions Step 2

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/a/a2/Gain-Contrp-of-Your-Emotions-Step-2-Version-4.jpg/v4-728px-Gain- Contrp-of-Your-Emotions-Step-2-Version-4.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/a/a2/Gain-Contrp-of-Your- Emotions-Step-2-Version-4.jpg/v4-728px-Gain-Contrp-of-Your-Emotions-Step-2-Version-4.jpg”,”smallWidth”:460,”smallHeight”:345,” bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}
Breathe deeply to stay calm. When your emotions start to spiral out of control, your breathing will also become irregular, making you tense and anxious. End this emotional spiral while it’s happening by taking deep breaths to keep your mind and body still. If possible, try purposeful deep breathing to get the most effective solution. [3] X Harvard Medical Schop Trusted Source Go to Source

  • To try this method, first place one hand on your chest and the other on your abdomen. Next, inhale slowly and deeply through your nose while counting to 4. Feel the rise in your chest and abdomen as you inhale.
  • Hold your breath for 1 or 2 seconds, then slowly exhale through your mouth. Try to breathe deeply 6-10 times per minute. [4] X Research Sources
  • If you find it difficult to inhale and count to 4 at the same time, you can start by counting to 2 and gradually increase as you practice. Try to breathe as deeply as possible.
Image titled Gain Contrp of Your Emotions Step 3

Image titled Gain Contrp of Your Emotions Step 3

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/f/f1/Gain-Contrp-of-Your-Emotions-Step-3-Version-4.jpg/v4-728px-Gain- Contrp-of-Your-Emotions-Step-3-Version-4.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/f/f1/Gain-Contrp-of-Your- Emotions-Step-3-Version-4.jpg/v4-728px-Gain-Contrp-of-Your-Emotions-Step-3-Version-4.jpg”,”smallWidth”:460,”smallHeight”:345,” bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}
Focus on how your body feels to help you balance your mind. Losing emotional control often causes you to lose your sense of self and reality; you get caught up in your emotions and lose consciousness of what’s going on. To cope with this, you need to direct your attention to the things around you or the sensations your body is experiencing. [5] X Research Sources

  • Calming exercises use most or all of the five senses to bring you back to reality. It’s important to speak out loud because it’s a way to help direct your mind away from your emotions. Coming back to your body and focusing on the present moment is a great way to calm you down and stop the emotional spiral.
  • For example, you look around and say out loud what you see. Listen to the sound and describe it. Notice the smells there and see if you can taste any on your tongue. You could say “Carpets and walls have different tones of blue, the art on the walls looks abstract with blues, reds, grays and whites. I could smell coffee coming from the break room along with the smell of old files.”
  • Notice how you feel as you sit in your chair with your coffee cup in hand. How do you feel about your outfit, are your muscles sore or tight? You can focus on simple things like the hand resting on your lap.
  • Make a cup of hot tea and focus on how you feel when you drink the tea at that moment. How does a cup of tea make you feel? What does a cup of tea smell and taste like? Please describe clearly.
  • Describe in detail the picture you see, listing as many details as possible.
  • Bring essential oils to smell when you feel stressed. Focus on the essential oil and describe in detail how you feel about the oil.
Image titled Gain Contrp of Your Emotions Step 4

Image titled Gain Contrp of Your Emotions Step 4

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/f/f2/Gain-Contrp-of-Your-Emotions-Step-4-Version-5.jpg/v4-728px-Gain- Contrp-of-Your-Emotions-Step-4-Version-5.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/f/f2/Gain-Contrp-of-Your- Emotions-Step-4-Version-5.jpg/v4-728px-Gain-Contrp-of-Your-Emotions-Step-4-Version-5.jpg”,”smallWidth”:460,”smallHeight”:345,” bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}
Relax your muscles to relieve physical and mental stress. Take the time to observe your entire body to see where you are tense, and then force yourself to relax that part. Open your palms, relax your shoulders, and release the tension in your legs. Rotate your neck and shake your fingers. Relaxing the body is very effective in calming the mind. [6] X Research Sources

  • If you have trouble relaxing your body, try Progressive Muscle Relaxation (PMR). You will systematically stretch and release muscle groups, starting at your toes and working your way up. Applying such a method is useful when you cannot focus on identifying the stress zone.
Image titled Gain Contrp of Your Emotions Step 5

Image titled Gain Contrp of Your Emotions Step 5

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/9/9b/Gain-Contrp-of-Your-Emotions-Step-5-Version-4.jpg/v4-728px-Gain- Contrp-of-Your-Emotions-Step-5-Version-4.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/9/9b/Gain-Contrp-of-Your- Emotions-Step-5-Version-4.jpg/v4-728px-Gain-Contrp-of-Your-Emotions-Step-5-Version-4.jpg”,”smallWidth”:460,”smallHeight”:345,” bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}
Visualize yourself in a safe and peaceful place. Choose a place, real or imagined, where you feel peaceful and peaceful. Close your eyes and imagine the place with as much detail as you can while you breathe deeply and evenly. Relax your body and let the peace of the safe place you’re thinking about calm your thoughts and emotions. [7] X Research Sources

  • Your safe place can be the beach, spa, temple, or your bedroom – any place that helps you feel safe and relaxed. Think about the sounds you hear, the things you see and even the tastes and textures.
  • If you can’t close your eyes or have a clear picture of your safe place, try a quick association. Remind yourself of a sense of peace, balance, and take a few deep breaths in a calm manner.
  • If a negative emotion comes up during visualization, you see that emotion as an object that you can remove from safety. For example, stress is a pebble that you can throw away and imagine the stress leaving your body as you throw the stone.
READ More:   How to Avoid a Grumpy Stomach in Class
Image titled Gain Contrp of Your Emotions Step 6

Image titled Gain Contrp of Your Emotions Step 6

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/d/d7/Gain-Contrp-of-Your-Emotions-Step-6-Version-5.jpg/v4-728px-Gain- Contrp-of-Your-Emotions-Step-6-Version-5.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/d/d7/Gain-Contrp-of-Your- Emotions-Step-6-Version-5.jpg/v4-728px-Gain-Contrp-of-Your-Emotions-Step-6-Version-5.jpg”,”smallWidth”:460,”smallHeight”:345,” bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}
Create your own “Happiness Book” or “Joy Box”. Add to that happy memories like photos and mementos like tickets to your favorite concert. Print inspirational quotes you like to add to your book or box. Add a thank you list or diary with items that make you feel good. For example, the box might contain funny books, some candies, a pretty mug, and a box of tea. Look at books or boxes when negative emotions arise.

  • You can also create digital books with photos, satires, inspirational quotes, animations, etc. to help you feel more comfortable.

Face your feelings

Image titled Gain Contrp of Your Emotions Step 7

Image titled Gain Contrp of Your Emotions Step 7

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/b/bd/Gain-Contrp-of-Your-Emotions-Step-7-Version-4.jpg/v4-728px-Gain- Contrp-of-Your-Emotions-Step-7-Version-4.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/b/bd/Gain-Contrp-of-Your- Emotions-Step-7-Version-4.jpg/v4-728px-Gain-Contrp-of-Your-Emotions-Step-7-Version-4.jpg”,”smallWidth”:460,”smallHeight”:345,” bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}
Identify your true feelings. Learning to recognize and name emotions can help you control your emotions when feeling out of balance. Take a deep breath, and then force yourself to look directly at the emotion that is present, even when it feels painful. Next, you ask yourself what the cause of this emotion is, and if it is masking something else you are afraid to face. [8] X Research Sources

  • For example, ask yourself what makes you nervous about the test. The answer may be that it greatly affects your future, or that you feel you must do well to impress your family. The root cause is probably the fear that affection from your family will depend on your success.
  • Naming emotions is probably a skill you haven’t learned yet. Fortunately, you can use exercises from Dialectical Behavioral Therapy (DBT) to help you learn how to label emotions. Here’s a fun exercise to try: https://www.dbtselfhelp.com/What_Skills.pdf
  • Remember that there is no such thing as a “wrong” emotion. Asking yourself not to feel something will hurt yourself more deeply. Instead, you should pay attention to your feelings without judgment. Accept your feelings as natural and allow yourself to feel them.
  • Think of your emotion as a character holding that emotion, and then bring the emotion back to the cause of it.
  • Identifying and naming the real emotions underlying the emotional upheaval helps you control them. Now that you can identify the cause of the emotion, you know it’s just a feeling and it can’t control you.
Image titled Gain Contrp of Your Emotions Step 8

Image titled Gain Contrp of Your Emotions Step 8

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/1/1a/Gain-Contrp-of-Your-Emotions-Step-8-Version-5.jpg/v4-728px-Gain- Contrp-of-Your-Emotions-Step-8-Version-5.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/1/1a/Gain-Contrp-of-Your- Emotions-Step-8-Version-5.jpg/v4-728px-Gain-Contrp-of-Your-Emotions-Step-8-Version-5.jpg”,”smallWidth”:460,”smallHeight”:345,” bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}
Allow yourself to experience that emotion. Suppressing or ignoring an emotion will not make it go away. Emotions will still boil over and reappear, so it’s important to let yourself feel them. However, you don’t have to regurgitate your emotions. Instead, set aside a certain amount of time, about 15-30 minutes, to face your feelings.

  • For example, you might call a friend to vent or write down your thoughts in a journal.
  • If you’re feeling unhappy, spend some time alone crying.
  • If you feel anger, stress, or jealousy in your body, you can work to release that emotion. Go for a walk or do some yoga.
Image titled Gain Contrp of Your Emotions Step 9

Image titled Gain Contrp of Your Emotions Step 9

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/2/20/Gain-Contrp-of-Your-Emotions-Step-9-Version-4.jpg/v4-728px-Gain- Contrp-of-Your-Emotions-Step-9-Version-4.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/2/20/Gain-Contrp-of-Your- Emotions-Step-9-Version-4.jpg/v4-728px-Gain-Contrp-of-Your-Emotions-Step-9-Version-4.jpg”,”smallWidth”:460,”smallHeight”:345,” bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}
Think about what you can do to solve the problem. Sometimes you feel emotionally out of control because you can’t figure out how to control the situation around you. This condition can lead to “rumining,” getting caught up in a vicious cycle where you obsess over negative thoughts or feelings in an unhealthy, often vague, way. Break this habit by focusing on the aspects of the problem that you can deal with. [9] X Research Source

  • Instead of replaying the problem at work thinking, “Why am I so bad at work?”, make a list of things you can fix. Try talking to your boss about how to improve your productivity, get help from someone more experienced, or try other stress management methods.
  • Learn to accept the things that your powers cannot change. Letting go of the idea that you need to “adjust” or “control” every aspect of things is one way to free yourself from stress and emotional upheaval. [10] X Research Source
Image titled Gain Contrp of Your Emotions Step 10

Image titled Gain Contrp of Your Emotions Step 10

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/0/08/Gain-Contrp-of-Your-Emotions-Step-10-Version-4.jpg/v4-728px-Gain- Contrp-of-Your-Emotions-Step-10-Version-4.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/0/08/Gain-Contrp-of-Your- Emotions-Step-10-Version-4.jpg/v4-728px-Gain-Contrp-of-Your-Emotions-Step-10-Version-4.jpg”,”smallWidth”:460,”smallHeight”:345,” bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}
Find the best way to move forward. When you’re ready to act, you need to make sure it’s a conscious choice, not a reaction to another conflicting emotion. Think about how and why you want to solve the problem. What values does this response represent for you? Is such action appropriate?

  • Think about your moral principles. How do you want this to turn out? Which decision would you be most proud of? Next, try asking yourself what actions will produce the results you want.
  • For example, when someone insults you, will you do nothing, react angrily, or forcefully ask them to stop? Ask yourself how you want to stop this and how to get there without compromising your beliefs.

React to your emotions in a healthy way

Image titled Gain Contrp of Your Emotions Step 11

Image titled Gain Contrp of Your Emotions Step 11

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/f/f0/Gain-Contrp-of-Your-Emotions-Step-11-Version-4.jpg/v4-728px-Gain- Contrp-of-Your-Emotions-Step-11-Version-4.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/f/f0/Gain-Contrp-of-Your- Emotions-Step-11-Version-4.jpg/v4-728px-Gain-Contrp-of-Your-Emotions-Step-11-Version-4.jpg”,”smallWidth”:460,”smallHeight”:345,” bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}
Learn to recognize your own and others’ defenses. Defensiveness not only leads to a loss of emotional control, but also leads others to think that you are too sensitive. You will be defensive when you feel stressed, angry, or attacked. However, it’s important to listen to the opinions of others, especially when it’s constructive, not personal. You can deal with defensiveness by reducing your fear of things and keeping curious about what other people think. Here are a few signs of defensiveness: [11] X Research Source

  • Refuse to listen to negative feedback
  • Make excuses for your failure
  • Blame someone else
  • Crossing your arms in front of your chest makes others dare not speak up
  • Smile or nod to stop the other person talking
  • List reasons to prove you are right without listening to others
  • Ignore other people’s feedback
  • Criticize or criticize others to distract from self-criticism.
Image titled Gain Contrp of Your Emotions Step 12

Image titled Gain Contrp of Your Emotions Step 12

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/c/c4/Gain-Contrp-of-Your-Emotions-Step-12-Version-4.jpg/v4-728px-Gain- Contrp-of-Your-Emotions-Step-12-Version-4.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/c/c4/Gain-Contrp-of-Your- Emotions-Step-12-Version-4.jpg/v4-728px-Gain-Contrp-of-Your-Emotions-Step-12-Version-4.jpg”,”smallWidth”:460,”smallHeight”:345,” bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}
Mentally prepare to deal with emotional triggers. Those triggers can be activities, people, places, things, or events that continually cause a certain emotion to arise. Once you understand those triggers, you can plan and prepare yourself mentally.

  • For example, you often get angry every time you see your sister. Before the family gathering, you should find a way to relax, plan to not have too much contact with her throughout the day. You can plan to do something with another relative, or make an excuse to go somewhere and leave the table. Limit your contact time with her and find ways to leave the meeting earlier, if necessary.
Image titled Gain Contrp of Your Emotions Step 13

Image titled Gain Contrp of Your Emotions Step 13

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/2/28/Gain-Contrp-of-Your-Emotions-Step-13-Version-4.jpg/v4-728px-Gain- Contrp-of-Your-Emotions-Step-13-Version-4.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/2/28/Gain-Contrp-of-Your- Emotions-Step-13-Version-4.jpg/v4-728px-Gain-Contrp-of-Your-Emotions-Step-13-Version-4.jpg”,”smallWidth”:460,”smallHeight”:345,” bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}
Do nothing when someone is trying to upset you. If you know someone bothering you to get angry, take a deep breath and stay calm. Speak calmly and don’t allow them to keep bothering you. When you stay calm, the person will get angry and stop their actions. [12] X Research Source

  • When you’re ready to speak up, you’ll first calmly tell them about your feelings. You can say, “I get annoyed when I feel like you’re just trying to make me lose my temper.”
  • Next, talk about what’s going on and encourage them to talk about it, then listen and respond to them. For example, you could say, “Let’s discuss this together, to try to finish the project on time. What do you think about this?”
READ More:   How to Deal with Negative People
Image titled Gain Contrp of Your Emotions Step 14

Image titled Gain Contrp of Your Emotions Step 14

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/f/f1/Gain-Contrp-of-Your-Emotions-Step-14-Version-4.jpg/v4-728px-Gain- Contrp-of-Your-Emotions-Step-14-Version-4.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/f/f1/Gain-Contrp-of-Your- Emotions-Step-14-Version-4.jpg/v4-728px-Gain-Contrp-of-Your-Emotions-Step-14-Version-4.jpg”,”smallWidth”:460,”smallHeight”:345,” bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}
Relax when you are angry or upset. When you are angry, you may grind your teeth and become tense. Taking deep breaths and relaxing your muscles is a simple and effective way to calm the boiling sensation so you don’t do things you’ll regret. [13] X Trusted Source American Psychpogical Association Go to Source
Image titled Gain Contrp of Your Emotions Step 15

Image titled Gain Contrp of Your Emotions Step 15

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/0/0e/Gain-Contrp-of-Your-Emotions-Step-15-Version-4.jpg/v4-728px-Gain- Contrp-of-Your-Emotions-Step-15-Version-4.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/0/0e/Gain-Contrp-of-Your- Emotions-Step-15-Version-4.jpg/v4-728px-Gain-Contrp-of-Your-Emotions-Step-15-Version-4.jpg”,”smallWidth”:460,”smallHeight”:345,” bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}
Try doing the opposite of what you normally do. If you find yourself reacting strongly in the usual way, stop it. Take a moment to think about what happens when you do the opposite of the usual response. How will the results change? If the results turn out to be positive or effective, use this new method instead of the old one.

  • For example, you may feel annoyed when your spouse often doesn’t wash the dishes. Instead of starting an argument, you’ll start washing the dishes and politely ask your spouse for help.
  • If this sounds difficult, try starting with one small change at a time. Instead of raising your voice to your spouse, talk to them about your feelings in a calm voice. If this is still too difficult, you can choose to leave the situation and relax for 5 minutes. Over time, you will also change your response in a positive way. [14] X Research Source
Image titled Gain Contrp of Your Emotions Step 16

Image titled Gain Contrp of Your Emotions Step 16

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/d/da/Gain-Contrp-of-Your-Emotions-Step-16-Version-5.jpg/v4-728px-Gain- Contrp-of-Your-Emotions-Step-16-Version-5.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/d/da/Gain-Contrp-of-Your- Emotions-Step-16-Version-5.jpg/v4-728px-Gain-Contrp-of-Your-Emotions-Step-16-Version-5.jpg”,”smallWidth”:460,”smallHeight”:345,” bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}
Walk away from the situation that makes you feel negative. Sometimes the best response is to leave and avoid triggers. If a situation can easily recur and not hurt anyone, do what you can to separate yourself from the situation and your negative emotions. [15] X Trusted Source American Psychpogical Association Go to Source

  • For example, when assigned to a department with people who are not focused, you will be uncomfortable sitting in meetings with them. One way to deal with anger is to ask to be transferred to another department.

Behave confidently and frankly

Image titled Gain Contrp of Your Emotions Step 17

Image titled Gain Contrp of Your Emotions Step 17

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/0/05/Gain-Contrp-of-Your-Emotions-Step-17-Version-4.jpg/v4-728px-Gain- Contrp-of-Your-Emotions-Step-17-Version-4.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/0/05/Gain-Contrp-of-Your- Emotions-Step-17-Version-4.jpg/v4-728px-Gain-Contrp-of-Your-Emotions-Step-17-Version-4.jpg”,”smallWidth”:460,”smallHeight”:345,” bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}
Express your feelings directly and confidently. Learning how to be frank helps you express and manage your emotions while making a difference in an undesirable situation. It’s okay to speak your mind or say no to anything that makes you uncomfortable or doesn’t have time to participate, as long as you express it clearly and tactfully. [16] X Research Source

  • For example, if a friend invites you to a party, you might say, “Thanks for thinking of me! But I don’t like crowds, so I had to miss this party. Can we meet for coffee next week?” This allows you to express your feelings instead of keeping them to yourself and letting your emotions control you.
Image titled Gain Contrp of Your Emotions Step 18

Image titled Gain Contrp of Your Emotions Step 18

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/8/87/Gain-Contrp-of-Your-Emotions-Step-18-Version-4.jpg/v4-728px-Gain- Contrp-of-Your-Emotions-Step-18-Version-4.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/8/87/Gain-Contrp-of-Your- Emotions-Step-18-Version-4.jpg/v4-728px-Gain-Contrp-of-Your-Emotions-Step-18-Version-4.jpg”,”smallWidth”:460,”smallHeight”:345,” bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}
Use sentences with the pronoun “I” to state your point without blaming others. This way of communicating helps you express your feelings without blaming or belittling the other person. Before saying a sentence that implies blame or judgment, you should stop and organize the sentence into a personal comment or opinion. [17] X Research Source

  • For example, instead of saying “I don’t care about you at all,” you could say, “I feel hurt when you don’t call me as promised. What happened?”
Image titled Gain Contrp of Your Emotions Step 19

Image titled Gain Contrp of Your Emotions Step 19

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/a/ac/Gain-Contrp-of-Your-Emotions-Step-19-Version-4.jpg/v4-728px-Gain- Contrp-of-Your-Emotions-Step-19-Version-4.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/a/ac/Gain-Contrp-of-Your- Emotions-Step-19-Version-4.jpg/v4-728px-Gain-Contrp-of-Your-Emotions-Step-19-Version-4.jpg”,”smallWidth”:460,”smallHeight”:345,” bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}
Encourage others to share their views. There is no situation where there is only one point of view. Encouraging others to share their thoughts can help you understand their point of view and create an equal conversation. Active listening is a way to calm you down, take control of the situation, and put you in a state of being receptive to other people’s ideas.

  • For example, after you share your opinion, ask additional questions: “What are your thoughts on this idea?”
Image titled Gain Contrp of Your Emotions Step 20

Image titled Gain Contrp of Your Emotions Step 20

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/d/dd/Gain-Contrp-of-Your-Emotions-Step-20-Version-4.jpg/v4-728px-Gain- Contrp-of-Your-Emotions-Step-20-Version-4.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/d/dd/Gain-Contrp-of-Your- Emotions-Step-20-Version-4.jpg/v4-728px-Gain-Contrp-of-Your-Emotions-Step-20-Version-4.jpg”,”smallWidth”:460,”smallHeight”:345,” bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}
Avoid using judgmental language like “should” and “must”. Sentences like these give off a sense of blame that can lead to resentment and anger that is out of your control. When you find yourself using “should,” “must,” or other words or sentences that express expectations, stop and remember that no one and nothing is perfect. Challenge yourself by appreciating imperfections and accepting things the way they are. [18] X Research Sources

  • For example, instead of thinking, “Lovers shouldn’t hurt my feelings,” you can remind yourself that they didn’t mean it and that both of you can make mistakes.
  • If you are hard on yourself, be kind and empathetic towards yourself. For example, if you are thinking, “I should have studied this part carefully for the test. I’m going to fail”, change it to “I studied hard and prepared as thoroughly as possible. No matter what happens, I’ll be fine.”

Establish an exercise routine that helps you stay calm

Image titled Gain Contrp of Your Emotions Step 21

Image titled Gain Contrp of Your Emotions Step 21

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/0/0a/Gain-Contrp-of-Your-Emotions-Step-21-Version-4.jpg/v4-728px-Gain- Contrp-of-Your-Emotions-Step-21-Version-4.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/0/0a/Gain-Contrp-of-Your- Emotions-Step-21-Version-4.jpg/v4-728px-Gain-Contrp-of-Your-Emotions-Step-21-Version-4.jpg”,”smallWidth”:460,”smallHeight”:345,” bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}
Exercise regularly to relax and relieve stress. Exercising, especially a light and repetitive form like swimming, walking or jogging can help calm your mind and senses. You can also try yoga or Pilates, which focuses on calming the mind through gentle stretching exercises and breathing techniques. [19] X Trusted Source Mayo Clinic Go to Source
Image titled Gain Contrp of Your Emotions Step 22

Image titled Gain Contrp of Your Emotions Step 22

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/4/4c/Gain-Contrp-of-Your-Emotions-Step-22-Version-4.jpg/v4-728px-Gain- Contrp-of-Your-Emotions-Step-22-Version-4.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/4/4c/Gain-Contrp-of-Your- Emotions-Step-22-Version-4.jpg/v4-728px-Gain-Contrp-of-Your-Emotions-Step-22-Version-4.jpg”,”smallWidth”:460,”smallHeight”:345,” bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}
Stimulate other senses in new ways to relax the body. Focus on the beauty and peace of the world around you to build a daily self-care routine. Focusing on gratitude and your senses can help calm you down when you feel stressed or out of control. Try a few different methods like: [20] X Research Sources

  • Listen to relaxing music.
  • Petting a dog or cat. Besides focusing on the senses, research shows that frequent contact with pets can reduce depression. [21] X Research Source
  • Take a walk in a quiet place and focus on the beauty of your surroundings.
  • Take a bath or shower with warm water. Body warmth is relaxing and soothing for most people. [22] X Research Source
  • Eat your favorite food and pay attention to the taste.
Image titled Gain Contrp of Your Emotions Step 23

Image titled Gain Contrp of Your Emotions Step 23

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/9/90/Gain-Contrp-of-Your-Emotions-Step-23-Version-4.jpg/v4-728px-Gain- Contrp-of-Your-Emotions-Step-23-Version-4.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/9/90/Gain-Contrp-of-Your- Emotions-Step-23-Version-4.jpg/v4-728px-Gain-Contrp-of-Your-Emotions-Step-23-Version-4.jpg”,”smallWidth”:460,”smallHeight”:345,” bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}
Tap to self-soothe. People need loving touches to feel better. [23] X Research Source Positive touches cause your body to release oxytocin, a hormone that improves mood, relieves stress, and helps you feel more connected to others. When feeling unsettled, you can apply the following methods: [24] X Research Source

  • Place your hand on your chest. Feel the beating of your heart, the rise and fall of your chest, and the warmth of your skin. Say positive words to yourself like, “I deserve to be loved” or “I am nice.”
  • Embrace yourself. Wrap your arms in front of your chest and place your hands on the tops of your arms, then hug yourself. Say something positive like “I love myself.”
  • Place your hands on your cheeks as you would a friend with a child or lover and stroke your face with your fingers. Say a few kind words to yourself like, “I’m beautiful. I’m kind.”
READ More:   How to Make Aluminum Thermostat
Image titled Gain Contrp of Your Emotions Step 24

Image titled Gain Contrp of Your Emotions Step 24

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/4/47/Gain-Contrp-of-Your-Emotions-Step-24-Version-4.jpg/v4-728px-Gain- Contrp-of-Your-Emotions-Step-24-Version-4.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/4/47/Gain-Contrp-of-Your- Emotions-Step-24-Version-4.jpg/v4-728px-Gain-Contrp-of-Your-Emotions-Step-24-Version-4.jpg”,”smallWidth”:460,”smallHeight”:345,” bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}
Practice meditation. Meditation is a great way to relieve anxiety and depression, as well as improve your ability to cope with stress. Regular mindfulness meditation also helps you regulate your emotions. You can take a meditation class, use an online guided meditation app, or teach yourself how to meditate. [25] X Trusted Source American Psychpogical Association Go to Source

  • Sit with your back straight in a quiet, comfortable place. Take a deep breath and focus on an element of your breath, like the sound or rise in your chest as you inhale. [26] X Research Sources
  • Extend your focus to the rest of your body. Notice what your other senses are sensing as well. Try not to judge or focus too much on one feeling.
  • Accept each thought and feeling as it comes and identify it without judgment by saying to yourself, “I have a thought that my nose is itching.” If you feel your focus is distracted, focus your attention on the breath.
Image titled Gain Contrp of Your Emotions Step 25

Image titled Gain Contrp of Your Emotions Step 25

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/4/4c/Gain-Contrp-of-Your-Emotions-Step-25-Version-4.jpg/v4-728px-Gain- Contrp-of-Your-Emotions-Step-25-Version-4.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/4/4c/Gain-Contrp-of-Your- Emotions-Step-25-Version-4.jpg/v4-728px-Gain-Contrp-of-Your-Emotions-Step-25-Version-4.jpg”,”smallWidth”:460,”smallHeight”:345,” bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}
Speak to yourself to reassure yourself. The guiding principle of mindfulness is accepting the experience of reality without resistance or judgment. This is easier said than done, but you will find that as you practice mindfulness, your brain will begin to form new “habits”. When you’re in a difficult situation, say reassuring things like: [27] X Trusted Source PubMed Central Go to source

  • I don’t always feel this way, this feeling will pass.
  • My thoughts and feelings are not true
  • I don’t have to act on emotions.
  • I’m fine in this moment, even if it’s uncomfortable.
  • Emotions come and go, I was able to get over this in the past.

Towards long-term well-being

Image titled Gain Contrp of Your Emotions Step 26

Image titled Gain Contrp of Your Emotions Step 26

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/5/5d/Gain-Contrp-of-Your-Emotions-Step-26-Version-4.jpg/v4-728px-Gain- Contrp-of-Your-Emotions-Step-26-Version-4.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/5/5d/Gain-Contrp-of-Your- Emotions-Step-26-Version-4.jpg/v4-728px-Gain-Contrp-of-Your-Emotions-Step-26-Version-4.jpg”,”smallWidth”:460,”smallHeight”:345,” bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}
Face the cause of your emotional upheaval so you can work through it. If you often experience loss of emotional control, try digging deeper into past events to find the cause. When you know the reason for your emotional upheaval, you can easily find ways to accept and heal. [28] X Research Sources

  • Think about how your family has handled conflicts in the past. Did your parents express or hide their feelings? Are there any feelings that are not accepted? Which emotion made you feel most uncomfortable and how did your family handle it? [29] X Trusted Source PubMed Central Go to Source
  • You can also think about a turning point in your life, such as a divorce, the death of a loved one, or a major change like moving house or losing a job. How did you feel and how did you react?
Image titled Gain Contrp of Your Emotions Step 27

Image titled Gain Contrp of Your Emotions Step 27

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/6/62/Gain-Contrp-of-Your-Emotions-Step-27-Version-3.jpg/v4-728px-Gain- Contrp-of-Your-Emotions-Step-27-Version-3.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/6/62/Gain-Contrp-of-Your- Emotions-Step-27-Version-3.jpg/v4-728px-Gain-Contrp-of-Your-Emotions-Step-27-Version-3.jpg”,”smallWidth”:460,”smallHeight”:345,” bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}
Challenge beliefs and habits based on fear or blindness. Identifying the cause of emotional upheaval gives you the strength to face and overcome the beliefs that cause it. Observe the situation and objectively identify negative beliefs, such as fear or feelings of unworthiness. What caused the negative emotions? What can you do to face and overcome it?

  • For example, feeling like you’re not good enough is seen as a “disclaimer” mindset: if someone says good things about you, it doesn’t matter, but if someone says bad things about you, you think. “knew it”. Challenge this by noticing all the good things you do in life.
  • The emotional upheaval caused by fear can be understood as a tendency to draw conclusions: you make negative judgments even when there is no fact to back it up. Challenge this thinking by pausing before each action and finding evidence to support your conclusions.
  • No matter what complex negative emotions you recognize, you can challenge most of them by asking yourself what the unbiased truth is and showing empathy for yourself.
Image titled Gain Contrp of Your Emotions Step 28

Image titled Gain Contrp of Your Emotions Step 28

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/5/50/Gain-Contrp-of-Your-Emotions-Step-28-Version-3.jpg/v4-728px-Gain- Contrp-of-Your-Emotions-Step-28-Version-3.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/5/50/Gain-Contrp-of-Your- Emotions-Step-28-Version-3.jpg/v4-728px-Gain-Contrp-of-Your-Emotions-Step-28-Version-3.jpg”,”smallWidth”:460,”smallHeight”:345,” bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}
Start journaling to practice self-reflection. Writing down your feelings can help you learn to identify your emotions. In addition, this will help you identify emotional triggers, and you will also know what is and is not helpful in dealing with emotions. [30] X Trusted Source University of Rochester Medical Center Go to Source

  • Use journaling to identify emotions, address things that make you feel bad, show empathy for yourself, think about the causes of some emotional reactions, take responsibility, and manage emotions your.
  • Ask questions when journaling, such as: How am I feeling? Did I think about something that provoked this reaction? What should I do when I feel this way? Was I like this before?
Image titled Gain Contrp of Your Emotions Step 29

Image titled Gain Contrp of Your Emotions Step 29

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/9/9f/Gain-Contrp-of-Your-Emotions-Step-29-Version-2.jpg/v4-728px-Gain- Contrp-of-Your-Emotions-Step-29-Version-2.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/9/9f/Gain-Contrp-of-Your- Emotions-Step-29-Version-2.jpg/v4-728px-Gain-Contrp-of-Your-Emotions-Step-29-Version-2.jpg”,”smallWidth”:460,”smallHeight”:345,” bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}
Turn negative thoughts into positive ones. Learning how to be more positive in your perspective takes time and effort, but it is a way to help you become more flexible when faced with unclear or unpleasant emotions and experiences. At the end of the day, write down 1 or 2 positive things that happened, even if it was just a good song you heard on the radio or a funny joke. [31] X Trusted Source PubMed Central Go to source

  • Practice replacing strong affirmations with more flexible connotations. For example, when you are stressed during an exam, you will assume that there is no use in studying because you will fail the exam.
  • Instead of assuming you can’t improve, change your mindset to, “I’ll create more review sheets and join a study group. I may not get a perfect score, but I know I did my best.” Seeing things as something that can be changed with a little effort will increase your chances of success.
  • Image titled Gain Contrp of Your Emotions Step 30

    Image titled Gain Contrp of Your Emotions Step 30

    {“smallUrl”:”https://www.wikihow.com/images_en/thumb/9/94/Gain-Contrp-of-Your-Emotions-Step-30-Version-2.jpg/v4-728px-Gain- Contrp-of-Your-Emotions-Step-30-Version-2.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/9/94/Gain-Contrp-of-Your- Emotions-Step-30-Version-2.jpg/v4-728px-Gain-Contrp-of-Your-Emotions-Step-30-Version-2.jpg”,”smallWidth”:460,”smallHeight”:345,” bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}
    Seek expert help. Sometimes you try to control your emotions but still feel overwhelmed. Talking to a mental health professional can help you recognize unhelpful emotional reactions, and learn new, healthy ways to manage your emotions.

    • Difficulty regulating emotions can sometimes be a sign of a more serious problem, like past abuse or trauma, or a sign of a disorder such as depression.
  • Warning

    • Controlling emotions is one thing, but suppressing or denying the existence of emotions is a completely different matter. Emotional suppression can cause physical disturbances and many emotional symptoms.
    X

    This article was co-written by Trudi Griffin, LPC, MS. Trudi Griffin is a licensed professional counselor in Wisconsin. She received her MS in Clinical Mental Health Counseling from Marquette University in 2011.

    There are 30 references cited in this article that you can view at the bottom of the page.

    This article has been viewed 52,847 times.

    While emotions are neither right nor wrong, some emotions can make you miserable if left unnoticed. Fortunately, you can use a variety of mental health techniques along with lifestyle changes to manage and overcome negative emotions.

    Thank you for reading this post How to Take Control of Your Emotions at Tnhelearning.edu.vn You can comment, see more related articles below and hope to help you with interesting information.

    Related Search:

    Related Posts

    How to Create Curved Text in Photoshop
    How to fall asleep faster
    How to Install FBReader to Read eBooks

    Category: How To

    Previous Post: « Top 999+ beautiful status images – Amazing Collection beautiful status images Full 4K
    Next Post: Top 999+ black krishna images hd – Amazing Collection black krishna images hd Full 4K »

    Copyright © 2025 · Tnhelearning.edu.vn - Useful Knowledge