Content

• Steps
• Warning

People can experience a wide range of emotions in just one day. Sometimes, we feel our emotions can control us, causing us to say or do something we regret later. If you have trouble controlling your emotions, you are not alone. You can control most of your emotions by consciously refocusing on your current emotions and adopting realistic strategies to overcome them.

Steps

Method 1 of 3: Dealing with strong emotions

1. 

   Know your current feelings. Emotional experiences are divided into three elements: body language and behavior, instinctive responses, and thinking. Sometimes, you feel a clear emotion, while at other times you may experience a wide variety of emotions. Look at a few common emotions with three factors involved to determine how you are feeling right now.
   • Angry can be represented as clenched hands, bulging nose, pounding heart, sweating and rushing to conclude with certain thoughts.
   • Confused This can include scratching your head or cheeks, blinking rapidly, rising body temperature, and intense thinking.
   • Disappointment May be manifested by a heavy sigh, a drooping head, sudden nausea, a constricting heart, and thoughts of terror or despair.
   • Fear may be associated with elbow clenching, trembling, being too sensitive to touch or noise, and a psychological desire to run away or hide.
   • Jealous can be demonstrated by criticizing the opponent, teasing, burning in the chest, and hasty decisions.
   • Sad These can include frowning, a trembling chin, sore throat, the world seems slowing down and wanting to be alone.

2. 

   
   
   Identify situations that make you more emotional. If you are experiencing intense emotions, you need to understand the triggers that cause this sensation. This is especially true if you find yourself constantly upset. Reflect on the past few hours or days. Take into consideration the people you talked to and topics of the conversation already.
   • It could be someone who makes you feel powerful, or a specific topic that interests you. People / topics that can evoke strong emotions include family, friends, relationships, work, money, criticism, and disappointment.

3. 

   
   
   Be conscious of your thoughts towards the situation. Once you target a person / people or the topic is a trigger, write down how you feel about the person or topic. Write down emotions like: "" I'm angry because ... "" "" "I'm disappointed because ..." "This exercise can give you insight into what's driving the emotions. your. You may not have been aware of those factors before.

4. 

   
   
   Verify if your thoughts are realistic or not. Once you have written down what drives your emotions, you can check the accuracy of those words. For example, if you wrote: "I am disappointed that Danh did not buy me a birthday gift", you need to consider many changing factors related to Danh's behavior and your own. Did you make it clear to Danh that you don't want this year's gift? Do you often feel dissatisfied with previous gifts that Danh has bought for you? Is Danh struggling financially and unable to buy gifts? If you can find at least one evidence that Danh's behavior is valid, then you have shown that your reaction (eg disappointment) is unreasonable.
   • If you can't find evidence that will overwhelm your strong emotions, then you need to look at the situation from a different perspective. Strong emotions are almost always associated with some of the absurd beliefs that reside deeply as we are.

5. 

   Develop an appropriate alternative behavior. After you've carefully examined the way you think and behave in your interactions with others, try to come up with a plan to show a healthier response in the future.
   • Consider the previous birthday gift scenario.Once you realized that Danh did not give any gifts for your birthday, what did you do? You may have acted with quiet aggression by not being emotional, but did some subtle actions like being indifferent to him, not showing affection, or disrupting other plans. that he has for you.
   • Think about how you might have reacted to alleviate your discomfort - and he probably feels the same way. You can say frankly that you are expecting a gift from him and that it will disappoint you. This may seem blunt, but you will feel less frustrated once you understand the real reason for Danh. Plus, he won't find it difficult to be around you and wonder why you're behaving in a certain way. He will better understand your feelings and eliminate any misunderstandings.
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Method 2 of 3: Understand the cause of the excitement

1. 

   Know when is the right time to have a serious discussion. There are a few situations where the best thing to do is postpone the discussion later to avoid your emotions getting out of control. If you want to talk to someone when anger is flaring or have some extreme emotions, consider the acronym H.A.L.T. It represents hunger, anger, loneliness, and tiredness.
   • These are times when we are vulnerable and we can barely manage it. Remember, in the future, take a moment to pause and take care of yourself before trying to solve any problems.
   • Eat something regularly, do relaxing activities, meet other people for social connection or get needed rest. Then, reevaluate the situation when you have a lot of resources to handle.

2. 

   Acknowledge your understanding of a few situations. Personal insights into life situations often stimulate emotions that are beyond your control. For example, an employer creates year-end reviews for all employees. An employee can review the rating and say: "" Wow! It's not as bad as I thought. At least, I'm not fired! "". Others may say: "" What is this? I will never be able to advance without reaching 100%! "" Our understanding of events will provoke emotions. The first employee can feel relieved, while the second person is agitated. Negative interpretations often form as a result of misperceptions such as:
   • Over-generalization - believe that an event has a major effect on all areas of your life while it's not so serious.
   • Binary thinking - also known as "all or no thinking", this ambiguity involves thinking all things are black or white without recognizing that there is a latent gray color. .
   • Emotional reasoning - based on interpretations of facts about your current feelings (like you feel ugly, so you have to be ugly).
   • Screening - focusing only on negative life events while minimizing positive events.

3. 

   Think about beliefs in certain emotions. Our emotional responses are largely influenced by cultural and family backgrounds. People learn to adjust emotions based on patterns and imitate others' feelings in their original living environments. For example, if a boy is taught not to cry as a child, he can keep those instructions to adulthood. Babies may have difficulty expressing feelings to others or transforming one emotional form into another more socially acceptable.
   • Consider what we were taught to explore and express emotions as children. These early beliefs can play an important role in how you present your current emotions.
   • Anger is often referred to as an umbrella-shaped emotion because it often embraces other emotions. People from different cultures may consider it more acceptable to express anger than insecurity and sadness. With this in mind, you should always take a deeper look to understand what's underneath the expressive emotion, to see if there are deeper emotions that you can't pinpoint.

4. 

   Reflect on other people's behavior towards you. If you're having trouble understanding your role in developing strong emotions, pay attention to other people's emotional responses to you. All participants in a discussion play a role in developing strong emotions, although as we already know above, the emotional response depends on how you understand a situation.
   • Sometimes, we don't perceive our own body language or nonverbal expressions the way we are attentive to other people's body language. Observe what other people are doing. If the other person is acting defensively (like crossing his arms or stomping his feet), ask yourself what you are up against that will contribute to their response.
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Method 3 of 3: Releasing extreme emotions

1. 

   Try taking a deep breath.Deep breathing is the perfect technique to use in the midst of extreme emotions. As soon as you notice the bodily cues (like heart palpitations, clenched hands, upset stomach, etc.) of an incoming strong emotion, you can set them aside and practice deep breathing. seconds or minutes. This can redirect your attitude and cause you to respond cautiously to situations. This can also be used as a relaxation technique to prevent you from acting in a way you will regret.
   • Begin breathing as you normally would, but pay close attention to each breath. Then inhale deeply through your nose, inflating your stomach as if you were pumping a balloon. Place your hand on your stomach to feel the movements. Exhale slowly, flattening your stomach. Repeat this method until the emotional intensity subsides.

2. 

   Practice mindfulness for your emotions. The practice of mindfulness meditation can be helpful in overcoming intense emotions like sadness, fear, anger, and even jealousy. Mindfulness meditation is generally having a comfortable seat in an area with little distraction. Cross your legs and close your eyes if you feel comfortable with it. Take a deep breath, notice your abdomen contract and relax with each breath.
   • After you've practiced breathing a few times, feel your emotions. Perhaps you can recall the situation that caused this emotion. Continue to breathe deeply and slowly. Know how your body feels in response to these emotions. Do your breasts tighten? Is my stomach rumbling? You have headaches?
   • Once you become aware of your bodily sensations of this emotion, just sit back and feel it for a while. Accept it as a temporary, whimsical part of you. Continue breathing as you focus on this feeling of acceptance. If you are overwhelmed by the emotion or worry that it is continuing, focus again on your breathing and your presence in the room.
   • People often resist strong emotions because they are afraid of reacting. By engaging in emotional mindfulness, you can find that the emotions themselves cannot harm you. They will eventually disappear. You can control them.

3. 

   Do exercise. It can be difficult to motivate yourself to participate in physical activity when you're experiencing intense emotions, but the benefits are worth the effort. Regular exercise has many great benefits for your physical health, and it's also beneficial for your mental health. Exercise lowers the levels of stress hormones and boosts the production of endorphins that help lift your mood and act as a natural pain reliever.
   • Find an activity that can help you remove the residual effects of intense emotions. If you feel angry, you can try jogging or boxing to release this feeling. If you're feeling down, a light walk and yoga can help.

4. 

   Practice continuous muscle relaxation. If an intense emotional state makes you feel your body strain, take a few minutes to try this relaxation technique. Continuous muscle relaxation is the gradual contraction and release of different muscle groups in the body. It works as a way to relieve stress and help you become more conscious of your body.
   • Sit in your thighs parallel to the ground / floor and arms parallel to your upper body. Relax with that pose. Close your eyes or try not to focus on any stimulation in the room around you. Breathe deeply and purify. Start with your feet, then move through your body. Choose a muscle group and tighten all the muscles (like the toes). Keep them contracting as you breathe to feel the tension. Then, relax them and notice the tension dissipate. Continue doing the same with each muscle group.
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Warning

• If you feel like you are experiencing intense emotions frequently and cannot control them on your own, you should seek out a mental health counselor. They can teach you some skills to manage these emotions.