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Ways to Control Your Emotions in Tense Moments

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At times, emotions can be difficult to deal with. However, you should know that there is nothing “wrong” with any kind of emotion. Controlling your emotions doesn’t mean ignoring or repressing them. It means learning to process them and respond to them in healthy, sensible manner. In addition to helping you feel more stable, learning to control your emotions can even improve your physical health!

Own the emotion: You cannot change an emotion you do not own. The first thing to do when struck by an overpowering feeling or stress is to accept responsibility for its existence. This will help you deal with the  emotion in a mature way.


Breathe Deep breathing has a relaxing effect as it allows our body to regain some control over a situation. The next time you find yourself in a stressful situation try deep breathing exercise to avoid tearing up.  Do it for at least 60 seconds. This will help your muscles to relax and gain control over your senses.



Label your emotion. The part of the brain that can label or name an emotion is the same part that ‘feels’ the emotion. Labeling is proven to reduce the intensity. Just by saying “I feel angry” you actually feel less angry.


Talk to someone:  If you feel like you just can’t get a handle on your emotions, reach out to family or friends for support or seek professional help. Express your feelings to begin to resolve the situation. When you vent out your feelings/ emotions to someone it helps to set a clearer picture of the scenario.


Smile to make yourself feel good: Find a mirror, make it fun. If it doesn’t feel right to start with, you will soon be laughing at yourself and feel better naturally. The muscles we use to smile will tell our brain we are happy. Do it for at least 30 seconds.


Slow It Down: This may take some work for your imagination but if you can try to visualize things slower than how they are taking place in real time – it might help you to steady yourself before reacting. Basically you are buying time and evaluating the circumstances. It might help you solve some unresolved issues that make you feel the certain way.


Sometimes, you can try your best to control your emotions and still feel overwhelmed by them. Difficulty regulating your emotions can sometimes be an indicator of a more serious problem, such as past abuse or trauma, or it can be the sign of a disorder such as depression. Working with a licensed mental health professional can help you discover unhelpful ways of thinking and responding to emotions, and learn new ways to process your feelings in a healthy, helpful way.

Courtesy: Google Images


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