How to control your emotions

How to control your emotions is very important in ones life It’s more vital than you might think to be able to feel and express emotions.

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Emotions are important in your reactions because they are the felt response to a circumstance. When you’re tuned in to them, you have access to vital information that can aid you with:

Emotions can be controlled when you practice the art of mastering yourself. On the other hand, mastering yourself makes it impossible for any emotions to gain authority over you. So in this article, I will show you the following ways you can control your emotions.


How do you manage your emotions if you aren’t aware of when you are overly emotional or overreacting? It’s not possible. Begin to keep track of your feelings and assign them names.

It’s sometimes difficult to put our finger on exactly where we’re feeling. Giving it a name provides clarity.

Find out why your emotions are the way they are.

After you’ve identified how you’re feeling, you’ll want to figure out why you’re feeling that way. What’s leading you to feel this way? Of course, there could be a million reasons, and the only way to find out is to ask yourself, “What is wrong?” like you would a friend. Why do I feel this way? Your mind is continuously looking for a solution.

The majority of the time, how you think about the circumstance is driving you to feel that way. Another major reason we experience bad feelings is when our ideals are not present or honored at the time.

Re-frame Your Opinions

Your emotions have an impact on how you interpret situations.

If you’re nervous and your boss sends you an email saying she needs to see you immediately away, you could assume you’re going to be fired.

If, on the other hand, you’re in a good mood when you receive that same email, your initial idea might be that you’ll be promoted or praised for a job well done.

Consider the emotional lens through which you view the world. Then, to acquire a more realistic perspective, rephrase your thoughts.

Taking a step back and asking yourself, “What would I say to a buddy who was having this problem?” can help you obtain a new perspective. Answering that question will help you think more rationally by removing some of the emotions from the issue.

Participate in a Mood Booster

You’re more likely to do activities that keep you in a bad mood if you’re in a bad mood. Isolation, phone surfing, and moaning to those around you are all instances of classic “go-to poor mood habits.”

Those things, on the other hand, will keep you hooked. If you want to feel better, you must take good action. Consider what you do when you’re in a good mood. While you do those things when you’re in a poor mood, you’ll feel a lot better.

Deepen your breath.

The importance of a deep breath cannot be understated, whether you’re ecstatic or speechless.

Delaying and concentrating on your breath won’t make your feelings go away (and that’s not the point).

Deep breathing techniques, on the other hand, can help you ground yourself and take a step back from the first surge of emotion, as well as any extreme reaction you want to avoid.

When you start to feel your emotions taking over, do the following:

Slowly take a deep breath in. The diaphragm, not the chest, takes deep breaths. Visualize your breath rising from deep within your belly button.

Keep it in your hands. Hold your breath for three counts, then gently exhale.

Consider reciting a mantra. Some people believe that repeating a mantra, such as “I am peaceful” or “I am relaxed,” is beneficial.

How to control your emotions

  • Awareness; examine how your emotions affect you. Having strong feelings isn’t always a bad thing.
  • Find your reason and accept it.
  • Re framing your thought can be useful.
  • Find another thing that can boost you up.
  • Deepening your breath would reduce the intensity.
  • Recognize when it’s appropriate to speak up.

How to control your emotions in a relationship

  1. Consider your options before taking the plunge.

Train yourself to think first and act later; don’t jump to conclusions based on emotions without considering the repercussions.

Negative emotions such as fury, frustration, and resentment are powerful and can lead to irrational behavior. They can, however, be controlled no matter how powerful they are.

When your spouse irritates you, take a step back and evaluate your feelings before reacting. Consider the consequences of your actions ahead of time to help you make better decisions about how to handle the situation.

You’ll develop the habit of discovering solutions to problems rather than being reactive and acting on a limb if you’re consistently emotionally proactive.

  1. Consider your options before taking the plunge.

Before you can master how to control your emotions in a relationship, you must first understand what these emotions are.

Try viewing them as a third person, without making any judgments or attempting to conceal them. Don’t only try to figure out what they are; pay attention to how intense they are.

Be as specific as possible in your observations so that you can see how particular acts and situations affect you. It’s always a good idea to keep a diary in this situation. Keep a journal of your day and note how spending time with your lover impacts your emotions.

Keep track of the things he says or does that make you angry or change your attitude. Don’t simply capture your low points; keep track of your high points as well. What does your partner do that makes you happy or calm? At this point, it’s all about observing and documenting

  1. Enhance your communication abilities.

Communication clarifies hard issues in so many relationships, and it is the source of so many misconceptions. Learning to express your feelings in the most constructive way possible is an important part of learning to control your emotions.

Because you’re engrossed in your sentiments, you might not notice how you’re expressing them to your partner.

Complications can be avoided if you take the time to understand your feelings and convey them appropriately to your partner. Avoid accusatory words and ensure that you accept responsibility for your own mistakes.

Statements that begin with “I think” or “I feel” are better suited for this kind of interaction, and avoid sounding like you’re reprimanding him.

  1. Keep an eye on your tone.

People typically imitate our actions, thus raising your voice while trying to explain things to your husband may result in his yelling back at you (especially if he also has no control over his emotions).

Even when you’re angry, it’s vital to keep your tone calm to keep things under control and prevent things from getting out of hand. If you’re both shouting, you won’t be able to hear each other, which means you won’t be able to communicate at all.

If you maintain your tone calm, you’ll have a more fruitful conversation.

  1. If an argument becomes too hot, go away.

When a disagreement reaches the point of no return, you know what it’s like.

As soon as your mind begins to send you warning images, take a step back and attempt to relax.

We all know what could happen if you don’t walk away: your relationship could be jeopardized. Some things can’t be taken back, therefore it’s best to leave them unsaid.

When you’re entirely calm, you may approach your spouse and deal with the situation sensibly, avoiding any conflicts or lasting damage to your relationship.

It’s best to leave a disagreement before your anger levels reach a four on a scale of one to ten; if you wait until it’s out of hand, it may be difficult to cool yourself down.

Kindly excuse yourself and move out.

  1. Mindfulness is a skill that can be learned.

Being present entails much more than simply being aware of your current circumstances or state.

Take a minute to remain silent when you’re overwhelmed with emotions and remind yourself that you’re still alive and well in this moment. You’re still you, and you’re not different today than you were a second ago.

The situation and its repercussions on your emotions are the only things that have altered. Try to keep your mind on these concepts, and if possible, speak them aloud to assist you to stay concentrated.

You’ll be able to gather the strength to check your emotions and accompanying actions once this awareness has set in

  1. Remember to forgive.

Forgiveness, as difficult as it may appear, is both healing and powerful.

It’s very impossible to forget what made you bitter or irritated, but you can choose to forgive the person you love and the circumstances surrounding their relationship.

Keeping a grudge against your partner or even an ex provides them the ability to manipulate your emotions at any time.

He is not required to apologize or express regret for his actions. So, to break free from that situation’s shackles, you’ll have to forgive him or her.

Some people are stuck in a stage of their lives because they haven’t forgiven themselves for a mistake they made.

Try forging yourself for your flaws as well, so you can have the strength to regulate your emotions.


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