According to scientists, there are 27 emotions a human can feel. From happiness to anger, we have all faced these, sometimes too intensely. It’s okay to get overwhelmed and feel too much sometimes.
You must, however, know how to control your emotions so that you don’t have an outburst. This will help ensure that you don’t say or do anything that you regret later. So, how do you control your emotions?
Don’t worry, we have put together a list of everyday easy strategies you can follow to manage your emotions in the best possible way!
veryone faces intense emotions but to ensure that they don’t get the upper hand, you must learn how to control your emotions. Positively managing your emotions is also an art. Below are some easy ways you can try out the next time you feel overwhelmed.
The first step to changing or managing your emotions is to understand what you are feeling. You can’t control your emotions if you don’t recognize them. So, the next time you feel any intense emotions, ask yourself what you are feeling exactly. Are you anxious? Nervous? Angry? Or sad?
Remember that sometimes anger and sadness can mask other emotions like nervousness, jealousy, etc. Pay close attention to what you’re feeling and try to pinpoint the reason behind it.
You should also keep in mind that you might feel multiple emotions at the same time, so keep a tab on them all. This will help you figure out the most recurring emotion and the most intense one. You can keep a mood journal to document all of them and their severity
Breathing has a powerful effect on your body. It won’t take away your emotions, but it will help ground you. If you are worried about extreme reactions or outbursts, breathing exercises are worth a try! Just follow the below steps:
This is the 3×3 breathing technique that has a calming effect, develops a better sense of reality and helps you be aware of your surroundings. It comes in handy when you have to manage your emotions at the workplace or other public areas
Mindfulness practices will make you more self-aware and help in controlling your emotions. There are several things you can take up depending on your time and ease.
“Reframing” is a cognitive technique to identify automatic negative thoughts and replace them with more balanced thoughts. It hopes to reduce the immediate reaction of blaming and aggressive or degrading emotions with more levelled ones.
Physical exercise like yoga, daily workout routine, cycling, running, etc. can help regulate your emotions and health.Being fit can have a huge impact on your thoughts and mental stability. Exercise also ensures a proper routine and dedication. It improves time management, and quality of sleep and reduces stress. All these benefits have an indirect impact on your emotions and can help control them.
The fastest way to control your emotions is to take a deep breath. Stand back and analyse the circumstances. It will clear your mind and assess your surroundings. Once you have control over your emotions, you will do better at handling the situation.
Have “me time” every week. Put away a few hours for self-care. It can include anything from sleeping to baking to reading. It just has to be calming and peaceful. These breaks provide time for the mind to settle down and look at the problem from a distance. It ensures fewer emotional overloads and provides a safe environment.
Sometimes feeling overwhelmed often or facing very intense emotions frequently might be signs of an underlying mental state or physical disease. If there is no improvement even after daily usage of these techniques, consult a professional. They can help you to understand yourself better and help you manage yourself.
You don’t need to turn off your emotions, just learn how to control them. There are many tried-and-tested effective methods for the same. Find something that works for you and stick with it. You can even try a mix of different strategies or shift between them over time.
Now that you know all about the different ways to control your emotions, give them a try!
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Emotional control techniques can be as simple as breathing exercises to cognitive techniques to reduce negative thoughts. Depending on the individual, different strategies or a mix of them can help reduce emotional overloads.
There are many techniques that you can use to control your emotions. Some ways are breathing exercises, journaling, mood tracker and reflection.
Everyone feels overwhelmed and has intense emotions, but looking after them and controlling them can be learnt. There are many ways you can start to learn how to control your emotions.
It’s not about turning off your emotions, but rather controlling them. Exercising, journaling, tracking, and reflecting are all ways to inculcate the habit of controlling your emotions or they will control you.
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