Many a times emotions are overwhelming, if some of these are not controlled in time, they can become the cause of your stress. The good news is that there are many simple techniques, and with some lifestyle changes, that we teach you, would help to control and deal with these negative feelings and emotions:
1. Focus on your mind and body:
Recognizing when your emotions are getting out of control is the first step in overcoming emotions. Ask yourself if it makes you feel physically or mentally stressed, then try to identify it at some point. It takes mindfulness and consciousness, rational thought to understand your emotions during their peak; Simply by recognizing them, you will begin to bring yourself into the present moment.
- You may also experience physical experiences such as an increased heartbeat, muscle tension, and slow or rapid breathing.
- Mentally, you may find yourself wandering, worrying, panicking, or overly overwhelmed, or feeling as though you just can’t control your thoughts.
- Take a moment to stop, and focus on one reaction in your body at a time. For example, if you suddenly start to worry, notice how it feels in your body: “My heart is beating faster. My palms fill with sweat.” Recognize these feelings and accept them as they are, instead of judging them.
2. Pay attention to physical sensations to bring your mind back to one center:
Loss of control over emotions often leads to loss of sense of self and space; You get lost in your emotions and you even forget where you are. To deal with this, force yourself to pay attention to the things around you or the physical sensations you experience.
- Grounding exercises, use most or all of your 5 senses (senses) to bring you into the present moment. Speaking out loud is especially important at times like these, as it takes your mind off your emotions. Getting back to your body and focusing on your present moment can help you calm down and avoid being trapped by emotions.
- For example, look around you and describe out loud whatever you see. Listen to any sound you hear, and say it aloud to whatever you understand. Pay attention to the scene there. You could say something like, “This is a different shade of blue used for both the carpet and the wall, and the art on the wall is so beautiful. I can’t wait to smell the coffee brewing in the break room.” Also, I can smell the old file folders.”
- Make a cup of tea, and then try to notice the sensation of drinking the tea at that moment. How does that cup feel? How does it smell? How’s his taste like? Describe all these things out loud to yourself.
- Describe to yourself as many details as possible in a painting.
3. To calm yourself down, take deep breaths:
When your emotions drift away from you, your breathing can often get out of control, adding to your stress and anxiety. Whenever you find it happening, stop it from happening by taking a few deep breaths to calm your mind and body. You can try a deep breathing technique for the most effective solution.
- To perform this technique, first place one hand on your chest and the other just below your rib cage. Breathe in slowly and deeply through your nose and count to 4. Feel your lungs and abdomen expand as you draw air in.
- Hold the breath for some seconds, then slowly release the breath through your mouth. Try to take 6-10 deep breaths a minute.
- If you find it difficult to count to 4, you can start with the first 2 counts and work your way up to that point as you practice. Do your best to make your breaths as deep as possible.
4. Relax your muscles to relieve physical and mental tension:
Scan your body to see where you’re carrying stress, then apply pressure to relax that area. Unclench your hands, relax your shoulders and let go of the tension in your legs. Rotate your neck and move your fingers. Releasing physical tension also helps a lot in bringing the mind in one place.
- If you’re having trouble relaxing your body, try Progressive Muscle Relaxation or PMR. You will tense and release your muscles in a very gentle manner, starting with your thumb and moving up in groups. When you can’t find or focus on a specific area of tension, methods like these can be very helpful.
5. Keep yourself in a quiet, safe place:
Choose a thought-provoking or real place that makes you feel very relaxed. Close your eyes and feel it, and try to create as many details as possible by taking slow and even breaths. Let go of any tension in your body and allow the feeling of that relaxed space in you to calm down your thoughts and emotions.
- If you can’t close your eyes or can’t see the safe place completely, try to bring it to your mind quickly. Remind yourself of that calm and still feeling and take a few deep, calm breaths.
- If you notice a negative emotion coming up while you think, try to imagine it as a physical object that you can move from your safe place. For example, your stress is a stone that you can throw away, and while doing so, feel the stress moving through your body.
6. Face your feelings:
Recognize and giving a name to your emotion may help you get over them when you feel them going wild. Take a few deep breaths, then force yourself to pay attention to the things you’re feeling, no matter how painful it may be. Then, ask yourself, what is the source of these feelings and is it trying to hide something you’re afraid to reveal.
- Always remember one thing, that no emotion is ever “wrong”. Convincing yourself to not feel something is a way of inflicting more pain on yourself. Notice the emotion without passing the judgment. Accept that feelings are natural and allow yourself to experience them.
- Imagine your emotions as a character that carries emotions. Then, bring the emotion back to its root cause.
- Recognizing and giving a name to the real feeling behind the movement of your emotions can help you take control of them. Now that you can identify the real reason behind your emotions, you’ll know that it’s just a feeling, and that it shouldn’t affect you much.
7. Express Your Feelings Directly and Confidently:
Learning to talk effectively is a way to control and express your emotions while making a difference in an unexpected situation. There’s nothing wrong with expressing your opinion or saying no to something you don’t feel comfortable with, or if you don’t have time, if you can do so clearly and tactfully.
- For example, if a friend of yours invites you to a party, you can say: “Thank you, you thought of me! I really don’t like overcrowding, so I can’t come this time. But what about meeting you over coffee instead? It lets you express your feelings, instead of letting them hold you back and control you.
8. Work out regularly to relax and reduce euphoria:
Getting especially calm and repetitive exercise, such as swimming, walking, or running, can help calm your mind and your senses. You can also try yoga or Pilates, which focus on calming the mind through soothing, stretching exercises and breathing techniques.
9. Pay attention to the different senses that relax your body:
Focus on appreciating the beauty and calming atmosphere of the world around you to work into your daily self-care routine. This focused focus on gratitude and physical senses can help calm you down when you’re stressed or out of control. Experiment with a few different techniques like this-
- Go on a quiet walk, focusing on the beauty around you.
- Taking a warm bath under a hot shower. Physical warmth also relaxes and relaxes many people.
- Eat your favorite food and enjoy the taste of it.
10. Doing meditation-
Meditation is a better way to reduce tension and enhance your ability to deal with stress, regular mindfulness meditation also can help you modify your emotions. You can take a class, do online guided meditation, or you may learn how to do mindfulness meditation in your own.
- Sit straight in a comfortable, quiet place. Take deep, smooth breaths and focus on every small element of the breath, including the sound or the bulge in the lungs after they inhale.
- Shift your attention to the relaxation of your body. Pay attention to how your different senses make feel of you. Don’t focus too much on any sense or to judge any experience.