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Control your Emotions



  Did you know that the ability to experience and express emotions is more important than you might realise? Have you been feeling sad or disappointed during the last several months? Recognising your emotions and learning to manage all of them is one of the most important skills you can have. Some people are good at noticing how they feel and can calm themselves down. 

  Emotions are powerful. Our mood determines how we interact with people, how to deal with challenges, and how to spend our time. Both adults and children might struggle to manage their emotions. For example, have you ever felt angrier that you said things you didn't mean to someone you love? understanding the reason behind your emotion is one of the reasons why we need to manage our emotions. So how can we do that?

  Identify what you're feeling. Sit back and take a moment to check in with yourself about your mood can help you begin gaining back control. Interrupt yourself by asking what am I feeling right now? what happened to make me feel this way? Is there a better way to cope with them? By considering these questions, you are reframing your thoughts which can help you modify your first reaction. 

 Breathe. Yes, it is, do you think this is not important? Well, every second we are breathing but as you observe sensations and identify feeling you may have, take a few, deep, controlled breaths. Make the exhale longer than the inhale. When you breathe deeply, you support the regulation of your emotions and reduce the intensity of your emotions at that moment.

  Suppressing and reappraising. Suppression is when you try to stop yourself from feeling emotions. Reappraising is changing the way you think about a negative emotion before having a response. For example, if you made a mistake and feel disappointed, you can tell yourself that it was a learning experience and then you are more likely to have a positive response instead of a negative one. This promotes a growth mindset and healthier relationships with emotions. 

  Keep practicing your emotional regulation skills. Managing your emotions is tough at times. But the more time and attention you spend on regulating your emotions, the mentally stronger you'll become. You'll gain confidence in your own mood so that you can make healthy choices. Thank you for your time and as always have a nice day 😀.


References:

  1. How to Control Your Emotions: 11 Strategies to Try (2022). Available at: https://www.healthline.com/health/how-to-control-your-emotions.
  2. How to Control Your Emotions so Your Emotions Don't Control You (2018). Available at: https://www.inc.com/amy-morin/how-to-control-your-emotions-so-your-emotions-dont-control-you.html.
  3. 5 ways to gain control over your emotions (2022). Available at: https://news.fiu.edu/2020/five-ways-to-gain-control-over-your-emotions.
  4. 5 reasons why recognising your emotions is important (2022). Available at: https://www.bbc.co.uk/teach/five-reasons-why-recognising-emotions/z7gxjhv#:~:text=Recognising%20your%20emotions%20and%20learning,manage%20difficulties%20and%20set%20backs.
  5. Samantha Silverberg, L. and Samantha Silverberg, L. (2020) The Importance of Managing Emotions: Modern Therapy, Modern Therapy. Available at: https://moderntherapy.online/blog-2/2020/5/9/the-importance-of-managing-emotions.


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