How important it is to be able to feel and express emotions could surprise you.
Since emotions reflect your perceived response to a situation, they play a significant role in your reactions. When pay attention to them, you have access to crucial data or information that supports:
While emotions can be helpful in day-to-day living when they feel out of control, they can negatively affect your emotional health and relationships with others, the mood disorders like depression, mania, and bipolar disorders are on account of emotional deregulation.
Any emotion, including those you might consider pleasant, like elation or delight, can get so strong that it becomes challenging to control.
But with a little practice, you can restore control. According to two types of research from 2010, being emotionally stable is associated with well-being. Spending some time there may really be beneficial because the second study also found a possible link between these skills and financial success. According to Dr(Prof) R K Suri, Top rated Clinical Psychologist& Life Coach “What makes us different is what makes us exceptional, love your love language, and learn your feeling, ability to regulate them.” Following are some of the ways to manage emotions effectively.
1. Examine the effect of your feelings.
Not all strong emotions are bad.
Our emotions are what make our life exciting, unique, and vibrant. Strong feelings may be a sign that we fully accept life and aren't repressing our natural instincts.
It's quite normal to experience emotional overload occasionally when something amazing, heartbreaking, or when you feel like you've missed out on.
So how do you see a problem when it happens?
Frequently irrational emotions can result in:
Spend some time evaluating how your uncontrolled emotions are impacting your daily life.
2. Instead of repression, aim for regulation.
You could control your emotions with a dial if it were that easy. But imagine for a moment if you could manage your feelings in this way.
You wouldn't want to keep them running constantly at full capacity. You wouldn't want to turn them off entirely either.
When you repress or suppress your emotions, you prevent yourself from experiencing and expressing them. This could happen unintentionally or on purpose (suppression).
Both may result in symptoms of both physical and mental illness, including:
When attempting to control your emotions, be careful not to simply sweep them under the rug. It's crucial to have a balance between having too much of emotions andfeelings and having none at all.
Identify your feelings
By taking a moment to assess your mood, you may begin regaining control.
Imagine that you have been dating someone for some time.They turned down the date you tried to set up with them last week.Yesterday, you sent me another message saying, "I'd want to visit you soon. This week, are you free?
They finally respond after more than a day: "Can't. Busy." You find yourself getting quite upset all of a sudden.Without stopping to think, you throw your phone across the room, knock your garbage can over, and kick your desk, cutting your toe.
Stop yourself and inquire:
You can change your first extreme response by re-framing your thinking by taking into account potential alternatives.
Before this reaction becomes established in you, it can take some time. With practice, mentally doing these activities will become easier (and more effective).
3. Accept your emotions
If you want to get better at managing your emotions, try downplaying them to yourself.
When you begin to hyperventilate after receiving fantastic news or collapse on the floor sobbing and shouting when you can't find your keys, it may seem beneficial to tell yourself, "Just relax," or "Don't worry about it; it's not a big deal."
However, this discredits your experience. To you, it is really important.
If you accept your feelings as they are, you'll feel more at ease with them. By improving your comfort level with them, you can feel overwhelming emotions more fully and prevent dramatic, counterproductive reactions.
4. Maintain a journal
You can write down (or type out) your feelings and the responses they provoke, which might help you spot any troublesome habits.
Sometimes it's enough to mentally trace your thoughts back through your feelings. You may be able to think about feelings more deeply if you put them in writing.
It also helps in recognizing the circumstances, including challenges at work or family disputes that result in emotions that are more challenging to control.The creation of more efficient management approaches is made possible by the discovery of specific triggers.
It is most advantageous to journal every day. Keep a journal handy and write down any intense feelings or emotions as they come up. Track your response and the triggers as much as you can. If your response wasn't helpful, use your journal to research additional beneficial options for the future
Take a deep breath, and give yourself some space. By putting yourself in a different place from your strong emotions, you can make sure you're responding to them logically. This distance could be a physical one, such as leaving a difficult situation. But you can also create some mental distance by changing your focus. You can also give meditation and mindfulness a try. However, if nothing seems to be working, do not hesitate to consult an online therapist or a mental health professional to understand your emotions.
If you would like to learn more about your challenges in living and having issues on mental health issues like phobia, anxiety, and worries and live peacefully with a healthy lifestyle, seeking online consultation with the Best Clinical Psychologists or Best Psychiatrists will help you to understand your emotions, thoughts, and behavior and enable you to better understand your depression, anxiety, stress, and health skills. You can also meet in the clinic with the best clinical psychologists & parenting coaches at Psychowellness Center, a multi-location clinic at Janakpuri, Dwarka, VasantVihar, Gurgaon, NOIDA, Faridabad, and Delhi NCR.
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Contributed by: - Dr (Prof) R K Suri, Best Clinical Psychologist in Delhi, NCR & Aditi Bhardwaj
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