The ability to control emotions and express your feelings is a very important thing, as emotions play an important role in reactions, and when you learn how to control your emotions, this will help you make the right decisions, and will increase the chances of success in your relationships with others and also increases your confidence significantly on your own. And Vicki Botnik, a psychotherapist in California, explains that any kind of emotions that you usually see as positive, can be intense enough to be difficult to control. Therefore, it is better to start controlling your emotions and feelings so that you can live better.
- - Impulse control
You can rely
on some tips to help you control your feelings, which may include:
1- Notice the effect of your feelings
Emotions
always make life exciting, unique and vibrant. Strong emotions can indicate
that we are not in control of our normal reactions. It is normal to have some
emotional problems often, for example, when something wonderful happens, or
even something ugly or difficult for you to accept, and other different
situations.
Your
out-of-control emotions may cause you to experience conflicts with your friends
or partner, difficulty in dealing and communicating with others, problems at
work, and emotional and psychological trauma. Therefore, it is better to note
the impact of your emotions and feelings on your daily life, this will help you
to have more control over your emotions.
2- Decide how you feel
Taking the
time to check in with yourself about your moods and emotions can help you
better control them. For example, suppose that you met someone a few months
ago, and you tried to plan another meeting last week, but the other person does
not have time, this will make you very upset and nervous and may make you think
about many bad things.
But if you
approach it more calmly and consider what happened, you might realize that this
individual was exposed to something that made the date undesirable for him,
then this will make you control your emotions and your bad feelings better. It
may take some time before you can control your emotions like this, but with
practice it will get easier.
3- You must accept all your feelings
If you are
trying to control your feelings, you may try to downplay your feelings and emotions,
but this will not help you. It is better to accept your feelings and feel very
comfortable with them, this will give you a great ability to control your
emotions from time to time.
4- Write down your daily emotions
Writing down
your emotions and reactions during the day can help you identify which ones are
bothering you. Sometimes it may be enough to keep track of your feelings by
just remembering them, but writing down these thoughts will help you think
about it more deeply and focused.
In addition,
it will help you to identify some situations in which certain circumstances
contribute, such as work problems or family conflicts, that may lead to
difficulty in controlling your emotions. Identifying some of your triggers can
go a long way in finding ways to better control them.
5- Take a deep breath
Lots of
psychologists talk about the power of breathing deeply, whether you're very
happy or even very angry. Breathing slowly and paying attention to yourself
will help you come back from the first reaction or emotion caused by any
situation you are exposed to. Breathe in slowly and try to hold your breath for
3 seconds and then let yourself go out slowly as well.
6- Know when to express yourself
There is a
time and place for everything in life, even your emotions and feelings. For
example, yelling or even hitting your pillow can help release your anger or
tension.
However,
there are many situations that require self-control and not being driven by
your feelings, no matter how frustrated you are. Paying attention to what is
happening around you and situations will help you control your emotions.
7- Avoid negative self-talk
If you want
to control your emotions, it is best to avoid negative self-talk. Thinking
about negative thoughts increases their power and turns them into reality
within the person.
8- Do meditation exercises
Meditation
exercises can be one of the ways to help you overcome your feelings and
emotions, as these exercises increase your awareness of feelings. And when you
get used to practicing meditation exercises, you will feel more psychologically
calm and this will make you control yourself and your emotions and feelings
better.
In addition,
meditation exercises will help you increase your acceptance skills, as well as
help you relax and feel calm.
9- Cut back on caffeine
Eating a lot
of caffeine increases the secretion of adrenaline in the body, which causes an
increase in the reaction speed, and thus increases irritability even over the
simplest things. If you drink a lot of caffeinated drinks, it's best to reduce
the amount of caffeine you get.
If you suffer from a lack of control over your emotions, or feel quickly angry and over reactive, you can rely on these tips, which will help you relax and calm down and think better about things. You can also turn to a close friend and talk to them about how you feel, or even talk to a psychotherapist who will help you overcome
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