With strong emotions it is difficult to cope. Regardless of whether you feel anger or sadness, emotion control skills can help reduce the intensity and duration of these unpleasant sensations. The next time you feel overly emotionally, these seven strategies will help:
Determine how you feel
Assigning the name that you feel will help you deal with your emotions. Thinking something like "I am worried about now" or "I feel frustrated", you can clarify what is happening. Studies show that the labels hanging on emotion reduces its sharpness. So simple definition of your emotions can help you immediately feel a little better. You can just think about what you feel and try to call it. Or you can write about your emotions in the diary to help you figure out things. You can also find that communication with someone and the definition of your emotions loud will help you feel better.
Determine whether your emotions are useful or useless
Sometimes people talk about their feelings as if they are good or bad. But emotions are neither positive nor negative. All emotions can be useful or useless. Take, for example, anxiety. Anxiety is useful when warns of danger. If your alarming calls are triggered when you are in an unsafe situation (for example, you're too close to the edge of the cliff), you probably respond in such a way as to protect yourself. In this case, your concern is useful. However, if you avoid speech, which can promote your career, because public speeches make you nervous, your anxiety will not help. Similarly, anger can be useful if he gives you the courage to make positive changes. But it is useless if it makes you talk or do what you then regret.
Do not try to remove emotions - you just need to separate useful feelings from unnecessary anxiety.
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Experiment with healthy skills to overcome difficulties
Healthy Sovereign Skills will help you to survive heavy emotions, without dulling them without suppressing and without ignoring. They can temporarily distract you so you feel better, or can help calm your body or raise your mood. Strategies to overcome difficulties that work for one person may not work for another, so it is important to find the skills to overcome the difficulties that are best suited for you. Examples of healthy survival skills can be workout, reading a book, bathing, listening to music, pastime on nature or a call to a friend.
Take what you feel
Sometimes sitting with unpleasant emotions - the best thing you can do. This may mean recognition that you are worried, and then in any case perform your routine of the day. You may notice that you are sad or anxious, and you decided to continue working on the project or you can even take a break to focus on what you are experiencing. How do emotions affect your thoughts? How do they affect you physically? For example, when you are angry, your thoughts can remain focused on the negative. And you can experience physiological reactions, for example, the increase in the pulse. Just notice these things without condemning yourself, it can become useful practice. If you start thinking something like: "I should not feel like this," remind myself that you can feel what you feel and that this feeling is temporary. In the end, it will pass.
Rethink useless thoughts
Beware of useless thoughts that feed your unpleasant emotions. Think about things like: "I will not carry it out!" Or "I know that something bad will happen" only worsen your well-being. If you catch yourself thinking that you think it is useless, find a minute to rethink them. You can come up with a simple phrase to repeat about yourself, for example: "It's inconvenient, but I'm fine." You can also ask: "What would I tell a friend who had this problem?" You may find that they offer them good and sympathetic words support. Try to say the same kind words.
Alcohol - an inappropriate way to cope with a bad mood, it is better to replace it for a walk and a foam bath
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Act as if you are happy
Although sometimes it is useful for a while to take uncomfortable emotions, you also do not want to stay in them stuck. Too long sense of sadness or strong anger can make you get stuck in the dark. Sometimes it is useful to change your emotional state in advance. One of the best ways to do this is to change your behavior. Instead of sitting on the sofa and do nothing when you are sad, you can ask yourself: "What would I do right now if you feel happy?" Maybe you would go string or called a friend. Do it now, even if you do not want it.
Get professional help
If you find it difficult to cope with your emotions, talk to a professional. You can start with a conversation with your doctor. Explain how you feel, and your doctor may want to assure you that there are no well-known medical reasons behind your change in well-being. You can also refer to a licensed mental health professional. Difficulties with emotions can be a sign of a serious problem with mental health, such as anxiety or depression. Spoken therapy, medicines or their combination can help.