Managing your emotions can sometimes be challenging, especially in unpredictable moments. For instance, you could be cruising through your day, and suddenly, something shifts, and you’re hit with overwhelming feelings. Usually, the go-to hack is to take a deep breath, but that may not always work, especially when your emotions feel like they have a mind of their own and you’re stuck in the backseat. With research revealing high-stress levels in the US, how can you effectively overcome this? The tips below will help you manage your emotions and steer them in the right direction.
1. Be self-aware to Manage Your Emotions
Getting in tune with your emotions is a smart move. Start by recognizing what you’re feeling and putting a name to it. When you’re not feeling your best, ask yourself whether you’re feeling stressed, sad, embarrassed, or anxious. Doing this helps you sort out your emotions and pinpoint the specific feeling running the show at that moment. You can even jot it down if it helps. This step is about becoming fully aware of what’s happening inside your head and mind right now.
2. Embrace positive self-talk
When emotions are running high, your inner voice tends to go negative. You may frequently tell yourself how you messed up or feel that everybody else is terrible. But you can flip the script on that negative self-talk when you show yourself some kindness. Give it a shot by cheering yourself on with statements like “I always give my best” or “People are doing their best.” It might sound simple, but this little shift can help take the edge off those emotions. You can still be annoyed by a situation that’s not going your way, but you don’t have to play the blame game or paint everyone with the same brush.
3. Boost your mood with better sleep
You won’t believe how much a good night’s sleep can do for your emotions. For instance, everything feels harder when you’re running on too little sleep. You’re grumpy, irritable, and sometimes even down in the dumps. It’s not just a mood thing – it can significantly affect your thoughts, too. Sadly, this is the experience of over 70 million people who struggle with sleep issues. Fortunately, you don’t have to put up with it. Get enough sleep and rest to help you check your emotions and feel better overall. Adopt a night routine that helps you sleep better. Some tips include listening to relaxing music, taking a warm bath, reading, and putting your phone away. You may also consider visiting a sleep clinic if you need help improving your sleep and boosting your emotions.
4. Practice deep breathing
Have you ever been so worked up that your brain is on overdrive? That’s the fight-or-flight response in action. Your heart races, and you’re ready to bolt. At this point, you may be unable to think straight, and the brain desperately needs a vacation. So, what can you do? Try some deep breathing. It’s like hitting the pause button on the chaos and giving your brain a break. You’ll be back in the driver’s seat in no time.
5. Consider how you react
Some moments may make you feel your emotions, like anger or fear, are ready to burst. You may want to snap at someone or let loose in such instances. But here’s the deal: most of the time, you have a choice in how you respond. If you’ve noticed that your knee-jerk reactions aren’t doing you any favors, causing trouble in your relationships, and don’t even feel good, it might be time to try a new approach. Instead of going on the attack, why not try opening up? When anger or fear strikes, take a moment to recognize that you’re the boss of your reactions. Doing this can make telling someone how you truly feel easier and reduce the likelihood of expressing yourself aggressively. Try this and see how things change. How did you feel about it? How did the other person react? You might be in for a pleasant surprise!
6. Talk to a professional
Recap: Manage Your Emotions
Handling your emotions is no catwalk, and even with all the best self-help tips, you don’t seem to notice any improvement in managing your emotions. It’s like solving a puzzle in the dark, especially in a tough spot. That’s where a therapist comes in to guide you. They’ll guide you through those bumpy roads and help you become a master of your feelings. The best part is that many therapy solutions are out there to get you on the right track.
