How to control your emotions?

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Good emotional control is an important factor in determining happiness and relationships in life. Learn to control your emotions to feel the benefits it brings.

1. Assess the impact of negative emotions

Negative emotions are not always bad. Sometimes, when emotions are expressed naturally, it becomes a spice that makes life more interesting, unique and exciting.
It's important to recognize when negative emotions become a concern. To know this, you need to identify the tangible effects it has, which can be:
Conflict with friends or other important relationships Difficulty connecting with others Meet trouble at school or work The urge to use substances to control emotions Emotional outbursts or actions You should take a moment to think about the impact of not having good emotional control for life and work to learn how to regulate emotions accordingly.

2. Control your emotions in the right place

When you suppress your emotions, you are preventing yourself from experiencing and expressing your emotions. This can happen consciously or unconsciously. Either can contribute to mental and physical health problems, including:
Anxiety Depression Sleep problems Muscle tension and pain Difficulty managing stress Substance abuse So when When you need to repress, you should hold back, when you need to express your feelings, you should show them. Learn to understand your emotions so they can be expressed in a healthy way.

3. Identify emotions

Learn to control your emotions by taking a moment to check your mood in certain situations.
For example, you and your best friend are planning to go out. At first, 2 people have determined a specific time and place, but then, the other person says he is busy and cancels the appointment right before the appointment time, when you have finished preparing.
How will your mood be? You might imagine yourself getting very angry, constantly thinking, throwing your phone or kicking a chair and scratching your toes. Before you let your negative emotions take over, learn to control your emotions by taking some time to think about how you feel:
How are you feeling? (Disappointed, confused, angry) What happened to make you feel this way? Does the situation have a reasonable explanation? (Due to stress, being sick, or facing something difficult to explain in detail) What do you want to do with this anger? (Screaming, venting frustration by throwing things, rudely texting back) Is there a better way to deal with them? (Ask if everything is okay. Ask when the other person is free. Go for a walk or jog) By looking at possible alternatives, you're rearranging your thoughts, which can be help you modify your initial negative reaction.
It may take some time before this feedback becomes a habit. With practice, doing these steps in your head will make it easier to get used to.

4. Accept your own feelings

You should learn to control your emotions by changing your mind about negative emotions when they come up. For example, you may find it annoying that you constantly lose your keys, causing you to be late for work. Instead of day-to-day sadness, think of something more humorous, as simple as “I should put a dish by the door to remember the key”. Accepting your own emotions makes you more satisfied with life, less likely to experience mental health problems.

5. Write a diary according to your mood

Writing your feelings down on paper helps you reflect on them more deeply. It also helps you recognize when specific circumstances like work problems or family conflicts make it difficult to control emotions. Based on that to come up with solutions to manage emotions more effectively.
Journaling offers the most benefits when done daily. Keep a journal with you and record the emotions you experience, especially the triggers for those emotions and your reactions. If your response is inappropriate, use the journaling to find better solutions when the same problem occurs in the future.

6. Take a deep breath

Another way to control emotions is to do deep breathing exercises. These exercises can help you stay on top of yourself and take a step back from the initial intense emotion and overreaction you want to avoid.
Next time anger hits, learn to control your emotions by:
Breathe slowly with deep breaths coming from your diaphragm, not your chest. It can be helpful to visualize your breath rising from deep within your abdomen. Hold the breath for a count of three, then exhale slowly. Repeat a mantra like “I am calm” or “I am relaxing”.

7. Know when to express yourself

Emotions should be expressed at the right time and place. For example, uncontrollable sobbing is a common emotion when losing a loved one. Yelling, even punching a pillow can help ease your mood.
For other situations you may need more restraint. For example, with your boss, you shouldn't yell or raise your voice, it won't help you at all.
Pay attention to observe the surrounding environment and depending on the specific situation to express emotions in the best way and still be respected and accepted by others.

8. Change your life habits

Making new lifestyle changes can help you set aside your anger temporarily. Some simple activities you can do include:
Walk Watch a funny video Talk to your loved one Spend time playing with your pet

9. Meditation

Meditation can help you increase awareness of all sensations and experiences. When you meditate, you're teaching yourself to talk to those feelings, to notice them, without judging yourself or trying to change them or make them go away.
Meditation can help increase awareness of feelings and experiences encountered. Learning to accept all emotions can make it easier for you to adjust to them. This will help you relax and sleep better.

10. Avoid stress

Increased stress can make emotional control more difficult. Even people who normally manage their emotions well can have a hard time during times of high stress and tension. Therefore, reducing stress is a necessary requirement for emotional control.
Some emotional management tips you can apply include:
Get enough sleep Take time to talk to friends Exercise Spend time with nature Take time to relax and do things My hobby

11. Talk to your doctor

If managing your emotions is too difficult, you may need the help of your doctor. Otherwise, it can lead to psychiatric conditions such as borderline personality disorder and bipolar disorder, problems in the family, and other potential concerns.
A doctor can help you:
Find out what triggers emotional disturbances Find solutions to serious emotional problems Learn how to manage intense or emotionless emotions Comply Follow guidelines for managing distressing emotions If you are starting to think about suicide or are contemplating self-harm, talk to a trusted loved one for support.
Psychological Clinic - Times City International General Hospital is one of the leading prestigious addresses in the treatment of psychological and mental health problems. The medical team at the clinic are highly specialized, many of whom are lecturers in psychiatry at Hanoi Medical University, capable of implementing psychological tests, in-depth psychotherapy, and providing support. effective aid in the treatment of diseases.

Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.

Reference source: healthline.com