How to control emotions? | 10 techniques to achieve balance
Do you feel that life is a roller coaster and you don’t know how to control your emotions? This feeling is becoming more and more common, so don’t worry! You are not alone in this, because there are many of us who seek to implement new healthy lifestyle habits.
That’s why we’ve put some emotion management techniques to the test, and as a result of this experiment, we’ll share our 10 favorite little secrets with you! We assure you that if you put these exercises into practice, you will be more aware of your emotions.
Go get a tea and let’s get started! ☕
10 techniques to manage emotions
Since we mentioned this, let’s start with what interests you the most! In the next sections, we will talk about some excellent exercises to control emotions.
1. Understand your emotions
You need to take some time to know what you feel and what is the reason that leads you to react in a certain way in certain situations. To do this, you can create an emotional diary and, at night, write down how you feel and what you have to improve.
2. Remember your virtues and successes
Giving yourself love like a cat and reminding yourself what you’re good at is the best strategy for controlling and managing emotions. It is about being aware of negative situations but reducing their meaning by keeping the positive in mind.
3. Perform physical exercise
Home exercise routines are the best way to relieve stress and relax. This activity helps release neurochemicals that positively influence your mood. For example, serotonin.
In addition, its practice has a good effect on the body, which improves self-esteem and confidence. In other words, you will not only be contributing to your mental health, but you will have a body that will leave everyone speechless. #Sexy
4. Meditate regularly
Science has proven that learning to meditate can help you control and manage negative emotions in the short and long term. Also, this practice is recommended in order to reduce anxiety as well5. Do a mental rehearsal
To learn how to control your emotions, you should apply this technique before facing situations that make you feel uncomfortable. Practice in advance what you are going to do and say when that circumstance arises and you will come out undefeated.
In the process, analyze the possible questions, gestures, and reactions that may arise. In this way, you will be prepared to respond positively to any sudden change.
6. Reason logically
🌱 Example: if what you have in your head is “I’m useless” or “I’m useless”, that will cause you sadness and disappointment. But that’s when you should ask yourself if that’s true, what’s the use of thinking about it and what you can do to change it.
7. Distract yourself
We admit that there are times when knowing how to control emotions seems impossible, but there is a quick and effective way to do it. When you feel like you’re about to explode, turn your attention to something else!
This is a temporary solution to avoid thinking about problems and worries. However, it is a quick and safe escape that will help you avoid being tempted to say or do things that you later regret.
8. Take a break and a drink
Self-control is not infinite. In fact, the more you face tense situations, that superpower is consumed. So even if you know how to control your emotions, avoid exposing yourself to stressful circumstances too often.
🌱 Example: If it bothers you to be told what to do, write down all your homework on a list and do it before being asked. This way you’ll avoid conflict, but if it does happen, you’ll have enough self-control to deal with it.
9. Worry later
In one study, participants with anxious thoughts were asked to put them off for 30 minutes. With this strategy, it was shown that if we take a break, the worries return with less intensity!
Also, it is good that you reflect if you can do something to change the situation that distresses you at that moment. Write down the possible solutions on a piece of paper and, in the event that you discover that you cannot do anything, make an effort not to think about it anymore.
🌱 Example: When you have a problem that won’t get out of your mind, practice leaving your thoughts blank for half an hour. After this time, you will see that they lose strength like Superman with the kryptonite.
10. Mindfulness
This is another effective technique of how to control emotions. It is based on the principles of meditation but goes much deeper. Mindfulness consists of stopping the tower of thoughts and focusing the mind on the present.
In recent years, it has become more popular due to its proven many advantages. This therapy improves concentration, self-awareness, and the attitude you have towards life.