5 Ways to Manage Your Emotions and Improve Your Mood
Every person has difficulty managing their emotional reactions often because it’s normal for humans. If it’s a regular occurrence the tools for controlling emotions can aid.
You’re just going through your typical day, but something happens. Then, you’re overwhelmed or anxious. You may feel in control of your feelings.
Maybe you’ve heard the typical self-help tips, such as “pause and take a breath,” as well as the less-than-helpful suggestions like “just control yourself.” But somehow, you think that your emotions are on the road when you’re actually in the passenger seat.
If such a situation occurs, it could aid in recollecting your feelings. have a purpose. There isn’t any “bad” emotion. If you can, try to feel grateful for your emotions, since they can provide important information. If you are able, try to accept your emotions, you can accept all feelings are your companion.
It is possible to discover how to manage your emotions through some practices, a few techniques backed by a therapist, and (possibly) professional help.
5 Ways to Manage Your Emotions and Improve Your Mood
Self-regulation is the foundation of managing your emotions.
Self-regulation refers to the ability to be aware of yourself, your feelings, thoughts, and emotions and determine what you’ll do in a way that’s beneficial for yourself and others.
Controlling the emotions of your loved ones is a learned ability. Studies, such as an upcoming study in 2020, suggest that it is formed in the early years of your life through your relationships with your caregivers.
In actual fact, we’re born without the capacity to soothe ourselves. We depend on the nervous system of the caregivers to help us restore equilibrium, a process referred to as co-regulation, according to Pauline Peck, Ph.D., a licensed psychologist from Santa Barbara, California.
“When we are distressed and deregulated as babies, lying on our caregiver’s chest and syncing our breathing with theirs can help us calm down,” she says.
“As we grow, the way our caregivers model emotional management, as well as the messages they give us about our emotions, can have a tremendous impact on how we understand our emotions and whether we believe we can handle them,” she says.
Adults and teenagers who didn’t have an environment that supported them in their early childhood might have a challenging time with emotional regulation. If this is the case for you don’t be discouraged. Several methods can help.
When you’re overwhelmed by emotions, it’s impossible to focus on your thinking and your emotions simultaneously because of the fight, freeze, or flight response that kicks into a high level.
“Your pulse is likely speeding up, your blood flow to your gut and kidneys slow down, adrenaline starts to surge,” says Noelle Bench, a licensed psychotherapist and professional clinical counselor in Baltimore.
“When you’re in this state, it’s difficult or impossible to process what other people are saying, let alone be aware of your own thoughts and emotions,” she says. You’re basically fighting to defend yourself from the fear of being a threat.
Breathwork can help. Studies from 2018 show that deep breathing stimulates what’s known as the parasympathetic nervous system (your “rest-and-digest” mode) which allows your body to relax and bring balance back to your body.
It may be beneficial to repeat this exercise 5 or more times, or until the calm returns:
- take a deep breath while counting down to 4
- Keep a steady count until 4
- exhale and count to 4 while exhaling.
- Hold while counting down to 4
- Sensory grounding
When your emotions are soaring it can be hard to remain at peace with your physical or mental surroundings. If you can you can try tuning into your five senses in order to remain in the present.
This could include any of a number of grounding techniques such as splashing cold water over your face as well as singing or humming or using a technique known as gradual muscle relaxation.
- Five things to look for
- 3 things that you can listen to
- Two things you can smell
- One thing you can try.
“Once you go through the exercise, you’ve provided yourself with some distraction from your stressor and allowed your parasympathetic nervous system to kick in,” she says.
A study from 2019 found that a daily practice of meditation of 13 minutes for eight weeks was beneficial to people’s emotional and mood regulation in addition to other benefits.
Our brains have neuroplasticity, which means that they can change and grow and adapt depending on how we use them.
If you’re not a fan of meditation You can explore yoga, tai-chi, forest bathing, or gardening as a source.
Try to accept your emotions
A lot of times, we identify emotional states by defining them as “negative” or “bad.”
In the meantime, you may consider approaching your feelings from a perspective of curiosity and not judgment.
When you feel your emotions rising, it could be helpful to ask yourself, “Isn’t that interesting? I’m experiencing anger. I let it be present, and I’ll be able to get through this.”
In case you’re experiencing difficulty finding out the reason behind your feelings, You might find it useful to:
- Use a chart of feelings
- Write down ideas in a notebook
- Record yourself on your phone and then look it up for clues
Think about it.
“Sometimes, I have my clients put their negative or threatening thoughts on trial,” Bench says. Bench.
Find support from a professional
There is no need to face this on your own. It may be helpful to seek out a therapist for help.
“Therapy is an incredible environment to do because we are unable to be able to see the entire picture when we are in the process of activating. We can only see only a small portion of it,” Peck says. Peck. “Your therapist can help you unpack your triggers and work on any unresolved trauma that may be contributing to them.”