Once you have acknowledged what situations trigger certain emotional states in you, it is time to address how to respond to them. A few methods that you can try are the following:
It is important to make sure you make a conscious choice and not simply react to a situation with pure emotion. Here are some good things to remember before acting:
2. Change your outlook.
In order to experience fewer negative emotions, you must change the way you see the world. It takes time and effort, but it means learning how to let go of some things and find good things in everyday life.
You may find that changing your outlook also changes your emotions. Being optimistic is important. Instead of letting emotions take over because you pessimistically expect them to, try to evaluate the world around you and find a learning experience in the things that happen. Keep your perspective open and allow yourself to grow with each event.
Acknowledge that there are certain things you cannot change, but do not allow them to anger and frustrate you. What you can change is your reaction.
3. Discard upsetting thoughts and negative emotions.
There are many ideas that can upset people repeatedly. Though they are made up, many people pressure themselves to conform to these thoughts. Here are some common notions about the self that are wrong:
4. Eliminate many negative core beliefs about yourself.
Some people do not think of themselves highly enough. Their self-esteem is almost non-existent and many of their emotions result from not being able to love themselves adequately. Some common negative core beliefs are:
5. Discard negative ideas that come from feeling inadequate.
Inadequacy comes from low self-esteem, the idea that you are not good enough. Banishing inadequacy from your thoughts can help you accomplish more things. Some habits that form from feelings of inadequacy are:
6. Discard negative ideas that come from fear.
People can be afraid of a lot of things, but you should not let fear rule over your decision-making. Rationalise things and understand the root of your fear and find a way to face it rather than cower from it. Some common thoughts that stem from fear are:
7. Avoid negative ideas from other complex emotions.
Do not give in to defeatist emotional responses. Realise that you are more than what you think of yourself. Focus on interpreting your worth positively if you catch yourself thinking the following thoughts:
8. Seek more positive experiences.
Some experiences, like listening to a specific song or eating certain foods, can trigger good emotions. The more pleasant memories you recall, the easier it is to realign yourself to that mood. It is far easier to get out of an angry or sad emotional state when you know what a happy state feels like.
The way you cope with the stress can come in different forms. This can be facing the cause of the stress directly to solve the issue immediately. For example, if a deadline is causing you stress, your strategy may be to finish it as soon as possible so you can stop worrying about it.
You can also choose to take a step back from the cause of the stress. If you feel too overwhelmed, it is best to take time to calm yourself down before you face it again. Try to do any activity that relaxes you but note that this is only to take your mind off the issue temporarily. Actively avoiding the problem will only cause your stress to accumulate and will not solve anything. As soon as you feel ready, approach the cause of your stress with a refreshed mind.
No matter what method you choose to address your emotional stressors with, it is important to continue acknowledging the emotion. Just because you are not reacting to it does not mean that the emotion does not exist. Controlling your emotions is essential, but you must learn not to suppress them. Suppressing your emotions can cause not only emotional symptoms but physical disorders as well.
Controlling your emotions is built by reducing stress, remaining focused, and staying connected to yourself and others. It involves expressing emotions, even the negative ones, in a healthy manner. Being able to connect to your emotions by having a constant awareness of them and how they influence your thoughts and actions is key to understanding yourself and remaining calm in tense situations.