EFFECTIVE WAYS
TO MANAGE
EMOTIONS
Every person experiences different emotions at various
points in their lives. Emotions can be fl eeting or exhibit
some staying power. Emotional reactions are part of
being human, but sometimes people may have trouble managing
their emotions, particularly those that are considered
unsavory.
It’s possible to regulate emotions without suppressing them,
and such an approach can positively affect mood, relationships
and even decision-making. The following are some simple
strategies to manage emotions.
• Recognize that emotions develop for a reason. Before
being too hard on oneself, PsychCentral says it is important
to understand that emotions happen for a reason. There’s no
such thing as a “bad” emotion, and it is important to fi nd ways
to accept your emotions when they come whether you like
them or not.
• Understand upbringing affects emotions. People begin to
learn how to manage their emotions during childhood, says
Medical News Today. As babies are not able to self-regulate
emotions, they learn from parents and other caregivers. Those
who grew up in unsupportive environments during childhood
may have diffi culties managing their emotions and more issues
with self-regulation than those who were reared in supportive
homes.
• Practice self-care. Self-care activities like exercising, getting
adequate sleep, eating well, and engaging in hobbies can
support emotional well-being and help tone down more intense
emotions, says Verywell Mind.
• Turn on some music or change scenery. Focusing attention
outward is a way to tap into something tangible to help
manage emotions, as emotions themselves are intangible.
Often simply directing focus off of the emotions themselves
and onto something else can help reduce the intensity of one’s
feelings.
• Employ deep breathing. Breathing techniques can help restore
balance to emotions. A 2018 systemic review published
in Frontiers in Human Neuroscience found deep breathing
activities activate the parasympathetic nervous system, which
helps the body relax and restore balance. The “box breathing”
method can help. Inhale slowly for four seconds. Hold your
breath for four seconds, trying to avoid inhaling or exhaling.
Then, slowly exhale through the mouth for four seconds. Hold
your breath again for four seconds.
• Keep a mood journal. Writing things down can help people
identify patterns of behavior or triggers that heighten emotions.
Once triggers and patterns of emotions are established,
people can take steps to elicit change, such as stepping away
from hostile conversations.
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