Healthy ways to handle your emotions, start you understanding your emotions. With the understanding, you turn challenging situations to your benefit, and keep away from self-sabotaging outbursts and behaviours.
Basic Components Of Emotions
Further to, our emotions are often produced by an interaction of three basic components in response to an external event. The components feature as our thoughts, physiological changes, and behaviours. Taking charge of these three components helps us to handle our emotions in a healthy way. Of a truth with, handling your emotions does not mean stifling or suppressing them. Emotions clues us in on why we do what we do. Pursuing this further, when you suppress your emotions, you deny yourself of crucial information. In addition, the emotions begin to fester within. Festering emotions lead to self-sabotaging behaviours.
To Continue With, Healthy Ways To Handle Your Emotions Headline.
1. Become Aware Of Your Emotions
This is the first step. Being aware of your emotions stimulates you to ask an important question. “Why am I feeling this way?” This question starts you taking constructive steps to understand and temper your strong emotions.
2. Take Responsibility For Your Emotional Responses
Keep in your view the truth that it is your own thoughts, bodily changes, and behaviours that drive your emotional responses, not others’ actions or external events. In accordance with, this understanding stimulates you to realise that the power to manage your emotions lies with you.
3. Reprogram Destructive Automatic Thoughts Into Constructive Inner Dialogues
Automatic thoughts are frequently spontaneous, irrational, and unproductive. “He is so selfish.” “I will kill him.” On a different note, internal dialogues involve some deliberation and prove productive. “I have verified all the facts, and prepared well. I will make a good presentation.”
Forward with, reprogramming your automatic thoughts helps you to defuse distressful situations. The automatic thought “he is so inconsiderate” can be reprogrammed. First, acknowledge the emotion behind it. “I’m really angry at John.” Then, restate the generalisation, “he is so inconsiderate,” to apply to the particular situation. “John failed to help me iron my clothes yesterday, but he has done nice things for me on numerous occasions.” Acknowledging John’s positive attributes primes you solution-oriented and tones down your anger. In plain, reprogramming your automatic thoughts star in healthy ways to handle your emotions.
4. Prepare Ready-To-Use, Instructive, Positive Statements, For Emotionally-Provoking Situations
Instructive, positive statements prepared in advance helps to guide you through anticipated emotionally-stressful situations. They reassure you and suggest a more constructive course of action. “I have prepared well for this.” I have done a good job.” I don’t need to be defensive.” “I will pay attention to the positive things he says, not just the negatives.” I will listen carefully to what he says.” I will speak slowly and calmly.” Advantage to, preparing yourself with positive instructive statements, helps you to handle difficult situations. It helps to keep you rich with the benefits of healthy ways to handle your emotions.
5. Manage Your Arousal Or Physiological Changes
Certain feelings tend to be connected with notable physical sensations. Nervousness often goes with a jittery stomach; anger, warm cheeks, a flaring of the nose. Tuning in to the physiological manifestations associated with your strong emotions motivates you to calm yourself down. What is more, when your level of arousal comes down, you think and act effectively. First, acknowledge that your arousal level has changed. Increases in heart rate, blood pressure, respiration and perspiration rate, all point to physiological changes.
Next, diminish the arousal as you acknowledge it. Relaxation is an effective way of doing this. A relaxed state slows down bodily activities like breathing and pumping of blood. It restores your body to its normal state. Consequently, your emotional responses slow down. You get the freedom to determine the best course of action to take.
In line with, meditation, affirmations, and conditioned relaxation response, feature as helpful relaxation techniques. Details to, practicing conditioned relaxation response means calling up certain thoughts or images that tend to relax you. For me, it is a picture of myself clowning around with my son. As well, this affirmation also calms me. “Peace is my energy, and I extend it to all life.”
6. Arrest Counterproductive Behaviours
As our physiological changes are tied to our emotions, so are our behaviours. For instance, we often yell when we are angry, and tap a pencil on a desk when anxious. Truth to, when you give free reign to these unproductive behaviours, they perpetuate an emotion. For this fact, it is wise to minimise the counterproductive behaviours. To achieve this, practice deep breathing and constructive inner dialogue.
Specifics to, deep breathing signals you to pay attention, get control, and stop doing what you are doing. It slows you down. Furthermore, constructive inner dialogues give you clarity. They help you to refocus and alter your course of action for the better. To illustrate with, if fear of failure induces you to engage in task-avoidance behaviours, you can practice some constructive inner dialogue to redirect yourself. “I am afraid of failure, and am I gaining anything by avoiding challenging tasks. If I fail, I learn. Failure is not a commentary on my self-worth.”
7. Improve On Your Problem-Solving Skills
Distressful emotions often rise on the back of problem situations. Because of this, improving our problem-solving skills helps us to manage our emotions. As we resolve a problem, we tend to become calmer. For this truth, state a problem specifically and concretely. This step helps you to see what is relevant and what isn’t. Define specific irritants to a problem situation. Ask yourself who, what, why, when, how. Following this, change your perception of the situation. Changing your perception of a situation means reframing your thoughts about the situation. “The real problem isn’t what happened, but why I respond the way I do.” Reframing helps us to discover new useful responses or options.
Next in line, examine the various options or strategies, combine if necessary, and choose the best fit. Choose the best option within the context of fulfilling your needs and long-term objectives, and striking a balance between your work and family life. Then, evaluate the outcome or result of your preferred strategy as you apply it in real time. Fine-tune it if necessary. In view of the foregoing, effective problem-solving makes track to healthy ways to handle your emotions.
8. Employ Humour
As a by-product of humour, laughter stimulates the release of endorphins that decrease the perception of physical and emotional pain. Another benefit to, laughter serves as a distraction, drawing our attention away from whatever distressful emotion plaguing us. This moment of respite starts us reappraising our situations and getting control of our behavioural actions.
9. Rechannel Your Emotional Energy
When you experience an intense emotion, you expend energy. Your muscles tend to tense, and you move your body more. When you redirect this energy into some simple activity different from the distressful event at hand, you distract yourself from your strong emotion. In addition, you gain a sense of accomplishment for doing something worthwhile. Such simple activities include gardening, taking a walk, tidying your wardrobe or desk. In brief, you come through for healthy ways to handle your emotions, as you redirect your emotional energy.
10. Take Some Time Out
Taking a break from an emotionally-taxing situation helps to slow down your emotional responses. Another truth to, it gives you the moment you need to keep yourself from saying something you might regret. Deep breaths feature as a first form of time-out to practice.
Healthy ways to handle your emotions enhance your abilities to make your emotions work for you.