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How to Become the Boss of Your Emotions
You may be able to regulate your emotions without suppressing or controlling them. This can benefit your relationships, mood, and decision-making.
The ability to experience and express emotions is more important than you might realize.
As the felt response to a given situation, emotions play a key part in your reactions. When you’re in tune with them, you have access to important knowledge that helps with:
- relationship success
- day-to-day interactions
While emotions can have a helpful role in your daily life, they can take a toll on your emotional health and interpersonal relationships when they start to feel out of control.
Vicki Botnick , a therapist in Tarzana, California, explains that any emotion — even elation, joy, or others you’d typically view as positive — can intensify to a point where it becomes difficult to control.
With a little practice, though, you can take back the reigns. Two studies from 2010 suggest that having good emotional regulation skills is linked to well-being. Plus, the second one found a potential link between these skills and financial success, so putting in some work on that front may literally pay off.
Here are some pointers to get you started.
1. Take a look at the impact of your emotions
Intense emotions aren’t all bad.
“Emotions make our lives exciting, unique, and vibrant,” Botnick says. “Strong feelings can signify that we embrace life fully, that we’re not repressing our natural reactions.”
It’s perfectly normal to experience some emotional overwhelm on occasion— when something wonderful happens, when something terrible happens, when you feel like you’ve missed out.
So, how do you know when there’s a problem?
Emotions that regularly get out of hand might lead to:
- relationship or friendship conflict
- difficulty relating to others
- trouble at work or school
- an urge to use substances to help manage your emotions
- physical or emotional outbursts
Find some time to take stock of just how your uncontrolled emotions are affecting your day-to-day life. This will make it easier to identify problem areas (and track your success).
2. Aim for regulation, not repression
You can’t control your emotions with a dial (if only it were that easy!). But imagine, for a moment, that you could manage emotions this way.
You wouldn’t want to leave them running at maximum all the time. You also wouldn’t want to switch them off entirely, either.
When you suppress or repress emotions , you’re preventing yourself from experiencing and expressing feelings. This can happen consciously (suppression) or unconsciously (repression).
Either can contribute to mental and physical health symptoms, including:
- sleep issues
- muscle tension and pain
- difficulty managing stress
- substance misuse
When learning to exercise control over emotions, make sure you aren’t just sweeping them under the rug. Healthy emotional expression involves finding some balance between overwhelming emotions and no emotions at all.
3. Identify what you’re feeling
Taking a moment to check in with yourself about your mood can help you begin gaining back control.
Say you’ve been seeing someone for a few months. You tried planning a date last week, but they said they didn’t have time. Yesterday, you texted again, saying, “I’d like to see you soon. Can you meet this week?”
They finally reply, more than a day later: “Can’t. Busy.”
You’re suddenly extremely upset. Without stopping to think, you hurl your phone across the room, knock over your wastebasket, and kick your desk, stubbing your toe.
Interrupt yourself by asking:
- What am I feeling right now? (disappointed, confused, furious)
- What happened to make me feel this way? (They brushed me off with no explanation.)
- Does the situation have a different explanation that might make sense? (Maybe they’re stressed, sick, or dealing with something else they don’t feel comfortable explaining. They might plan to explain more when they can.)
- What do I want to do about these feelings? (Scream, vent my frustration by throwing things, text back something rude.)
- Is there a better way of coping with them? (Ask if everything’s OK. Ask when they’re free next. Go for a walk or run.)
By considering possible alternatives, you’re reframing your thoughts, which can help you modify your first extreme reaction.
It can take some time before this response becomes a habit. With practice, going through these steps in your head will become easier (and more effective).
4. Accept your emotions — all of them
If you’re trying to get better at managing emotions, you might try downplaying your feelings to yourself.
When you hyperventilate after receiving good news or collapse on the floor screaming and sobbing when you can’t find your keys, it might seem helpful to tell yourself, “Just calm down,” or “It’s not that big of a deal, so don’t freak out.”
But this invalidates your experience. It is a big deal to you.
Accepting emotions as they come helps you get more comfortable with them. Increasing your comfort around intense emotions allows you to fully feel them without reacting in extreme, unhelpful ways.
To practice accepting emotions, try thinking of them as messengers. They’re not “good” or “bad.” They’re neutral. Maybe they bring up unpleasant feelings sometimes, but they’re still giving you important information that you can use.
For example, try:
- “I’m upset because I keep losing my keys, which makes me late. I should put a dish on the shelf by the door so I remember to leave them in the same place.”
Accepting emotions may lead to greater life satisfaction and fewer mental health symptoms. What’s more, people thinking of their emotions as helpful may lead to higher levels of happiness.
5. Keep a mood journal
Writing down (or typing up) your feelings and the responses they trigger can help you uncover any disruptive patterns.
Sometimes, it’s enough to mentally trace emotions back through your thoughts. Putting feelings onto paper can allow you to reflect on them more deeply.
It also helps you recognize when specific circumstances, like trouble at work or family conflict, contribute to harder-to-control emotions. Identifying specific triggers makes it possible to come up with ways to manage them more productively.
Journaling provides the most benefit when you do it daily. Keep your journal with you and jot down intense emotions or feelings as they happen. Try to note the triggers and your reaction. If your reaction didn’t help, use your journal to explore more helpful possibilities for the future.
6. Take a deep breath
There’s much to be said for the power of a deep breath, whether you’re ridiculously happy or so angry you can’t speak.
Slowing down and paying attention to your breath won’t make the emotions go away (and remember, that’s not the goal).
Still, deep breathing exercises can help you ground yourself and take a step back from the first intense flash of emotion and any extreme reaction you want to avoid.
The next time you feel emotions starting to take control:
- Breathe in slowly. Deep breaths come from the diaphragm, not the chest. It may help to visualize your breath rising from deep in your belly.
- Hold it. Hold your breath for a count of three, then let it out slowly.
- Consider a mantra. Some people find it helpful to repeat a mantra, like “I am calm” or “I am relaxed.”
7. Know when to express yourself
There’s a time and place for everything, including intense emotions. Sobbing uncontrollably is a pretty common response to losing a loved one, for example. Screaming into your pillow, even punching it, might help you relieve some anger and tension after being dumped.
Other situations, however, call for some restraint. No matter how frustrated you are, screaming at your boss over an unfair disciplinary action won’t help.
Being mindful of your surroundings and the situation can help you learn when it’s OK to let feelings out and when you might want to sit with them for the moment.
8. Give yourself some space
Getting some distance from intense feelings can help you make sure you’re reacting to them in reasonable ways, according to Botnick.
This distance might be physical, like leaving an upsetting situation, for example. But you can also create some mental distance by distracting yourself.
While you don’t want to block or avoid feelings entirely, it’s not harmful to distract yourself until you’re in a better place to deal with them. Just make sure you do come back to them. Healthy distractions are only temporary.
- taking a walk
- watching a funny video
- talking to a loved one
- spending a few minutes with your pet
9. Try meditation
If you practice meditation already, it might be one of your go-to methods for coping with extreme feelings.
Meditation can help you increase your awareness of all feelings and experiences. When you meditate, you’re teaching yourself to sit with those feelings, to notice them without judging yourself or attempting to change them or make them go away.
As mentioned above, learning to accept all of your emotions can make emotional regulation easier. Meditation helps you increase those acceptance skills. It also offers other benefits, like helping you relax and get better sleep.
Our guide to different kinds of meditation can help you get started.
10. Stay on top of stress
When you’re under a lot of stress, managing your emotions can become more difficult. Even people who generally can control their emotions well might find it harder in times of high tension and stress.
Reducing stress , or finding more helpful ways to manage it, can help your emotions become more manageable.
Mindfulness practices like meditation can help with stress, too. They won’t get rid of it, but they can make it easier to live with.
Other healthy ways to cope with stress include:
- getting enough sleep
- making time to talk (and laugh) with friends
- spending time in nature
- making time for relaxation and hobbies
11. Talk to a therapist
If your emotions continue to feel overwhelming, it may be time to seek professional support.
Long-term or persistent emotional dysregulation and mood swings are linked to certain mental health conditions, including borderline personality disorder and bipolar disorder . Trouble controlling emotions can also relate to trauma , family issues, or other underlying concerns, Botnick explains.
A therapist can offer compassionate, judgment-free support as you:
- explore factors contributing to dysregulated emotions
- address severe mood swings
- learn how down-regulate intense feelings or up-regulate limited emotional expression
- practice challenging and reframing feelings that cause distress
Mood swings and intense emotions can provoke negative or unwanted thoughts that eventually trigger feelings of hopelessness or despair.
This cycle can eventually lead to unhelpful coping methods like self-harm or even thoughts of suicide . If you begin thinking about suicide or have urges to self-harm, talk to a trusted loved one who can help you get support right away.
If you need help now
If you’re considering suicide or have thoughts of harming yourself, you can call the Substance Abuse and Mental Health Services Administration at 800-662-HELP (4357).
The 24/7 hotline will connect you with mental health resources in your area. Trained specialists can also help you find your state’s resources for treatment if you don’t have health insurance.
Watch more from the Youth in Focus video series
Crystal Raypole has previously worked as a writer and editor for GoodTherapy. Her fields of interest include Asian languages and literature, Japanese translation, cooking, natural sciences, sex positivity, and mental health. In particular, she’s committed to helping decrease stigma around mental health issues.
Last medically reviewed on April 28, 2020
How we reviewed this article:
- Botnick V. (2020). Personal interview.
- Controlling anger before it controls you. (n.d.). apa.org/topics/anger/control
- Côté S, et al. (2010). The ability to regulate emotion is associated with greater well-being, income, and socioeconomic status. ncbi.nlm.nih.gov/pmc/articles/PMC4175372
- Ford BQ, et al. (2018). The psychological health benefits of accepting negative emotions and thoughts: Laboratory, diary, and longitudinal evidence. DOI: 10.1037/pspp0000157
- Journaling for mental health. (n.d.). urmc.rochester.edu/encyclopedia/content.aspx?ContentID=4552&ContentTypeID=1
- Kamaze MM, et al. (2018). Data versus Spock: Lay theories about whether emotion helps or hinders. DOI: 10.1080/02699931.2017.1326374
- Kim MY, et al. (2015). Emotional regulation. DOI: 10.1016/B978-0-08-097086-8.25055-1
- Kober H, et al. (2020). Let it be: Mindful acceptance down-regulates pain and negative emotion. DOI: 10.1093/scan/nsz104
- Patel J, et al. (2019). Consequences of repression of emotion: Physical health, mental health, and general well being. DOI: 10.14302/issn.2574-612X.ijpr-18-2564
- Rolston A, et al. (n.d.). What is emotion regulation and how do we do it? selfinjury.bctr.cornell.edu/perch/resources/what-is-emotion-regulationsinfo-brief.pdf
Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
Apr 28, 2020
Medically Reviewed By
Jennifer Litner, PhD, LMFT, CST
Copy Edited By
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How to Manage Your Emotions
The life lesson we should have been taught at school.
Posted August 14, 2017 | Reviewed by Matt Huston
We all suffer from emotional overreactions. In the heat of the moment we say something to a person we love without stopping to consider the shockwaves. Or we blast off an email and wonder why we didn’t sleep on it before pressing Send. Our emotions spill over and, by the time they recede, the damage is done.
In the public domain, barely a day passes without newspapers splashing the story that a comment, tweet or email has caused an uproar. Demands are made for heads to roll, and responses range from retractions ("I apologise unreservedly for my lack of judgement ...") to defiance ("This is a ridiculous case of political correctness…"). And then the next story breaks.
The converse situation is that we feel gripped by fear or anxiety and fail to seize the moment to speak up or act according to our values. The consequences of freezing can be just as deleterious as those of overreacting, and sometimes more so. Either way, managing our emotions is a tricky business.
When we look back on these situations our stock explanation is, "My emotions got the better of me." But this raises a serious question: Am I in charge of my emotions, or are they in charge of me? Nobody asked me this question at school, or told me the answer. Consequently I stumbled into the adult world with a royal flush of emotions – ranging from joy and excitement to fear and anger – without a manual for how to live with them.
The truth is that we’ve ended up with a tangled mess of advice in this area. Much of the prevailing literature tells us to squash negative emotions and replace them with positive ones. Other experts tell us this is tantamount to putting icing on dog food and calling it cake. So who, if anyone, is right?
To navigate through this emotional battleground, we need to make some important distinctions:
We cannot turn emotions on and off like a tap. They will come and go whether we like it or not. Once this is clear in your mind, you can stop waiting for unwanted emotions to go away. The idea that we can banish them is unhelpful and doesn’t hold up to scrutiny; they are part-and-parcel of the human experience. Besides, the more we strive to live according to our values and commitments, the more our emotions will rise up to challenge us.
Emotions aren’t positive or negative. The human brain is wired to categorize things as positive or negative, and is particularly alert to threats. This made good evolutionary sense for our ancestors, who learned to react to external threats for the purposes of survival. As humans developed language, we employed the same process of classification to our internal state, including our emotions. Thus we see joy as positive, and therefore welcome, and fear as negative and unwelcome.
However, this creates new problems. On the basis that ‘what we resist persists’, suppressing emotions that we perceive to be negative only tightens their grip. So what’s the alternative? If we can experience the full range of human emotions without attaching positive and negative labels to them, the result can be hugely liberating. Take Dame Judi Dench as an example, who has won one Oscar, two Golden Globes and 10 BAFTA awards. She says that the more she acts the more frightened she becomes. In contrast to thousands of aspiring performers who are waiting for the day when they’ll overcome their fear, she treats it as a companion rather than an enemy. This is not to say that she finds her fear comfortable, but she makes no attempt to resist it, and therefore it doesn’t define her. "I have the fear," she says. "I wouldn’t be without it." Perhaps this is why her on-screen characters brim with humanity.
You are not your emotions. Emotions are, by their very nature, strong. However, it’s important to get clear that you are not your emotions. You are a person with values and commitments who happens to have emotions that are triggered on a regular and ongoing basis. This point might seem semantic, but it isn’t. When we become fused to our emotions – thinking that ‘they’ and ‘we’ are one and the same thing – we are effectively hijacked by them. If you can notice emotions without becoming them, they no longer determine your behaviour.
We always have a choice. A thought or feeling in itself doesn’t prevent you from taking any action. It’s easy to think, "I’m frightened and can’t speak," but this is a trick of the mind. It would be more accurate and authentic to say, "I’m frightened and I’m choosing not to speak." Being able to observe our emotions – even when they feel overwhelmingly powerful – creates a space in which we can reference our commitments and values. While we cannot always choose our emotions, we can choose our response to them. This gets to the heart of responsibility, and responsibility is probably the closest thing to a superpower that human beings possess.
For more in-depth information, see my books Blamestorming: Why Conversations Go Wrong and How to Fix Them, and Workstorming: Why Conversations at Work Go Wrong and How to Fix Them.
Rob Kendall has spent 25 years studying the dynamics and practices of effective conversation.
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Managing Emotions | 10 Ways To Manage Emotions
Managing emotions is not easy. We live in a world where we are always told to control our emotions, but what does that really mean? There are many strategies you can use to manage your emotions. In this blog post, we will discuss 10 ways to help you manage your emotions and live more fulfilling lives!
- 1 What Are Emotions?
- 2.1 Tips For Managing Emotions
- 2.2 Stay Positive
- 2.3 Don’t Dwell On Negative Emotions
- 2.4 Write Out Your Feelings
- 2.5 Don’t Let Negative Emotions Control You
- 2.6 Smile More
- 2.7 Be Patient With Yourself
- 2.8 Identify Your Triggers
- 2.9 Try To Meditate
- 2.10 Remember the People Who Matter Most
- 2.11 Take Some Time for Yourself
- 2.12 Don’t Be Afraid to Ask for Help
- 2.13 Start Practicing Mindfulness
- 3.1 Reduces Stress
- 3.2 Enhances Communication
- 3.3 Increases Productivity
- 3.4 Increases Creativity
- 4 Conclusion
- 5 A Word From Mantra Care
What Are Emotions?
What Is Managing Emotions?
Managing emotions is the process of understanding how certain emotional experiences can influence your mood. As humans, we have an innate need to be accepted and liked by others in social situations, but that doesn’t always happen. When it doesn’t, you may feel sadness or anger about not being included—or rejection from someone else. That’s why managing emotions is important because they could lead to other issues within yourself or with those around you if left unchecked.
Tips For Managing Emotions
Here are ten tips for managing your emotions:
Staying positive doesn’t mean you have to be happy all the time. It just means that when things get tough, remind yourself of what’s good in life and focus on those aspects instead of only looking at the negative side.
Don’t Dwell On Negative Emotions
Everyone experiences negative emotions from time to time. But letting them linger will make it harder for you to move forward with solutions or ideas about how to feel better again soon. If something is making you sad or angry, allow yourself a little bit of extra time (maybe 15 minutes) before moving on. This is because dwelling too long can put unnecessary stress on your body if left unresolved.
Write Out Your Feelings
Similar to not dwelling on negative emotions, it’s important to write them down. This is when you experience something upsetting. Writing your feelings is a great way of getting rid of the negativity in your life and focusing more on what makes you happy instead. Of course, this won’t work for everyone who experiences negative emotions. It is because some people can hold onto their sadness or anger longer than others. You might be able (or willing) to let go of that same feeling after writing about it.
Don’t Let Negative Emotions Control You
Everyone has emotional triggers . This is even if they don’t realize it right away—and letting these issues control how you think and act is never good. Instead, try identifying what kinds of things trigger certain negative emotions. This is so that you can proactively decide to avoid them in the future.
This tip is easy enough because it’s not about anything complicated. Smiling more can help you manage your emotions better by helping reduce stress, anxiety , and anger when you act on what makes you happy instead of dwelling on negative feelings that could get worse with time if left ignored or unresolved. For example, if someone at work has been making snarky comments towards you (and they always seem to come right before lunch), give yourself a moment to calm down after their rude comment. You can then go eat something good for your body. Even if it means getting some fresh air outside for a few minutes so that you feel calmer overall afterward. Don’t let anyone else control how you feel about your life.
Be Patient With Yourself
Everyone makes mistakes, and that’s okay because no one is perfect. Being kinder towards yourself can help reduce negative emotions by being patient with what happens in your daily routine. This is especially when things don’t always go as planned even if it wasn’t something you were directly responsible for. If someone else messes up at work or forgets their share of the bill on a night out, try not taking it personally. This is so that you won’t experience unnecessary stress over something that isn’t entirely under your control. Pro tip: instead of getting upset at others who have let you down, celebrate the accomplishments they’ve made. This is regardless of how big or small they might seem.
Identify Your Triggers
Everyone has different triggers for negative emotions, and knowing what causes you to experience worrisome feelings can help reduce them in the future. This is because you know why your mood changed all of a sudden even if it wasn’t something within your control. For example, someone at work told you about an opportunity that will take up more time than expected. Once you identify these emotional triggers, think about the appropriate actions you need to take. This is so that they don’t happen again. It is even if their cause was completely unexpected or out of thin air. For example, asking yourself “why?” after getting upset over something is important when unnecessary stress does occur. This simple act allows everyone to move forward with finding solutions. It is instead of staying stuck on bad habits.
Try To Meditate
If you’re having a hard time managing your emotions, meditating can be helpful for reducing stress and anxiety . It is by making room in your mind to let go of everything that’s going on around you at any given moment. This is no matter how big or small the problem might seem when it shows up unexpectedly. Meditation is one way of describing what happens when people clear their minds from unnecessary worries. This only adds more pressure without actually solving anything in life. It is because they’ve been left unattended for too long. At its core, meditation is about giving yourself mental space away from all the noise. This is so that you can find better clarity with whatever problems happen next. It is instead of getting lost within them until it feels like there’s no way out.
Remember the People Who Matter Most
Not everyone who walks into your life will be around forever. That is why it’s important to remember how much they have taught you about what matters most in life. This is instead of staying upset at them for things that are completely within their control. If someone makes a mistake, try forgiving them. This is because holding onto resentment is only going to hurt both of you without actually solving anything along the way. It is no matter how big or small that problem may have been when it first occurred.
Forgiveness might feel like saying goodbye to another person. This is even if they were good friends with strong ties but all relationships end eventually. It is instead of letting this relationship drag on until there’s nothing left between each other. Do your best to cherish the time spent together. This is because that’s what will remain in your memories instead of bad feelings.
Take Some Time for Yourself
No matter how much you love doing activities with other people, sometimes taking some alone time is necessary. This is for managing negative emotions by being introspective enough to reduce stress without anyone else around. It is especially when life gets too busy and there are no opportunities left to take care of yourself. This is until it feels like there’s nothing left within you anymore. Take this opportunity away from others so that you can clear your mind about everything going on right now. This is whether or not their presence was completely expected or out of thin air. You can use this newfound solitude as a chance to recharge. It is while also catching up on the things that matter most in life because you deserve this time away, too.
Don’t Be Afraid to Ask for Help
No person is an island unto themselves even if they don’t always feel like it’s necessary to ask others for help when problems happen throughout daily life. This is even though everyone needs a little bit of assistance every once in and while. You can use your support system as a way to catch up with how everyone else is feeling about what matters most. This is instead of keeping all these feelings within yourself. Sometimes asking for help means opening communication lines between each other so that people can talk more openly about their lives without having any reservations; not only does this make it easier to share feelings with each other, it’s also a good way of managing problems as soon as they arise instead of letting them fester within you until there’s nothing left but resentment and bad feelings.
Start Practicing Mindfulness
No matter how busy your life might be right now, practicing mindfulness is one way of making room for all the things that matter most in daily life—no matter how small or big these emotions happen to feel when they show up unexpectedly (this goes back to writing down feelings). Being mindful can help reduce stress by simply slowing everything down so that people have time away from their thoughts without any interruptions; use this newfound silence between all those unwanted distractions throughout day-to-day life as an opportunity to get in touch with your feelings and what’s going on right now without letting these problems fester within yourself because that will only make things worse for everyone involved.
Benefits of Managing Emotions
Managing Emotions helps you in many different ways. Some of these are:
Managing Emotions helps you reduce stress by being mindful of your surroundings without any interruptions.
Managing emotions enhances communication between people so that they can talk about what’s going on in their lives instead of keeping these feelings within themselves until it becomes too much to handle at once—no matter how big or small the problem is when it first arises (this goes back to writing down feelings).
Managing emotions increases productivity by maintaining a balance between work and home life.
Managing Emotions helps you increase creativity when taking time for yourself away from other people so that you can reduce stress in your life without being surrounded by constant chaos every day of the week (this goes back to writing down feelings).
Emotions play a huge role in our decision-making process, and it is important to understand how we typically react to certain stimuli.
Managing emotions isn’t easy. It takes a lot of self-reflection and works to understand your own feelings, as well as the feelings that people around you experience. When someone is going through a difficult time, try not to make it worse by saying something insensitive or upsetting them more than they already are. Instead, offer support in whatever way possible – whether it be listening to their venting session for hours on end or simply lending an ear when needed.
Remember that managing your emotions doesn’t always mean bottling up everything inside and never letting anything out; sometimes sharing what you’re feeling can help relieve stress and improve mental health just like any other form of exercise does.
A Word From Mantra Care
Your mental health — your psychological, emotional, and social well-being — has an impact on every aspect of your life. Positive mental health essentially allows you to effectively deal with life’s everyday challenges.
At Mantra Care, we have a team of therapists who provide affordable online therapy to assist you with issues such as depression , anxiety , stress , relationship , OCD , LGBTQ , and PTSD . You can take our mental health test . You can also book a free therapy or download our free Android or iOS app .
Mantra Care aims at providing affordable, accessible, and professional health care treatment to people across the globe.
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How do you handle your emotions?
Here are three effective ways to manage your emotions:
Label your feelings. Label the emotion you're feeling right now before you can change how you feel. ...
Reframe your thinking. Your emotions influence how you perceive events. ...
Participate in a mood-boosting activity.
Hope this helps you
Here are some pointers to get you started.
1.Take a look at the impact of your emotions. 2.Intense emotions aren't all bad. ...
3.Aim for regulation, not repression. ...
4.Identify what you're feeling. ...
5.Accept your emotions — all of them. ...
6.Keep a mood journal. ...
7.Take a deep breath. ...
8.Know when to express yourself. ...
9.Give yourself some space.
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It is necessary that an individual must openly talk about the things he or she perceives as withholding emotions also leads to stress and this can create problems everywhere from family to the organization where an individual is working and this in turn affects his performance at his workplace. Not just this, but keeping thoughts in the mind makes a person angry, sad or fearful depending on the situation he is in. moreover, this can also lead to that person having chronic diseases or heart attacks.
Some of the short term solutions to control emotions is too distract oneself by various techniques such as by diverting one’s mind by doing various activities such as watching movies, gambling, participating in sports and in games, etc. The long term solutions however are different and they need to be diagnosed. When we do not express our emotions, this always leaves a negative impact on our personal as well as professional lives as this might result to criminal violence, person attempting to commit suicide, depression, etc.
Proficient in: Emotion
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(Behavioral Institute Coaching, 2008). Systemic Entanglements These are basically the cause and effect of relationship patterns and they lead to conflicts, accidents, etc. in the workplace. Other than this, the employees may also make excuses of not achieving the task assigned to them; they might blame other people, complain and justify their behavior. It is the duty of the managers to identify such problems that persist in the employees and they should try to solve them out so that it does not cause problems to the organizations.
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Victims of stress would also feel an identity loss and this hinders the people to make their choices, to decide upon something without conflict and they feel difficulty in changing their behavior. Emotions They not just leave an impact on the organizations but on the organizational structure as well and it is vital for leaders in the organization to deal with it.
Basically the organizations are considered to be emotional places and the managers actually use these only to motivate the employee to perform in a better way and the rules that they set act as organizing factors and shape the behavior of the individuals and are important for inspirational leadership, however they can be harmful in the sense that it can result in low productivity. Emotions dominate us in our daily routine and so they also affect our decisions, performance and health.
However, there is a difference between the moods and the emotions as the emotion is basically what we respond to a particular thing but the moods are long term and they play a major role in building motivation in a person, enhancing his creativity skills and make them learn how to handle things. Research shows that managers can create positive results by acquiring skills to manage emotions. Emotional responsibility and leadership
Normally at the workplaces where logical thinking is given more importance, people mostly ignore the role of emotions while making decisions and so they might become the victim of their emotions. Therefore, to avoid this, it is must that the management must manage the emotions of the employees working for them. A research was conducted at the University of Missouri-Columbia and this research showed that the management do not want their employees to express their emotions and further tells that a way to manage the emotions that are negative is to hide them; however the positive emotions must be expressed moderately.
The reason why the negative emotions should be hidden is so that the employees can achieve professionalism and such a kind of behavior is mostly found in the organizations that deal with the customers more than in the organizations in which the employees are not much involved with the customers. Workplace is not the place to teach emotion management as organizations mostly focus on teaching rational thinking skills to their employees while the emotional learning is mostly ignored and so the employees learn to manage their emotions by looking at other people’s responses in such situations.
However, this is not the right way to manage emotions and nowadays some programs have been introduced that help the leaders learn to understand the emotions of the employees in a better way and to help the employees to manage their emotions by providing them with techniques t create emotions that can serve to be productive for the organizations. However, there are certain aspects related to emotion that they are required to understand and these include the following.
(Systemic Solutions, n. d. ). • A balance should be created between the various aspects of the professional and the personal lives of the employees such as their physical, mental and emotional phases must be considered. • The way the employees are affected by their emotional ways must be studied and cured. • The employees should be made to learn how to control their emotions at work so that they can manage their relationships well with their co-workers.
• Communication is one of the most important factors that can help the managers understand the emotions of their employees and for this; they must communicate with the employees and teach them self-confidence. • Managers should create such work environments in which the emotions of the employees are accepted. • Negative emotions should be controlled by the employees and the manager must help them do so, moreover this would also help them build a positive interaction between the teams.
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Emotions Essay examples
Lady macbeth : the importance of expressing emotions and feelings.
In addition, dealing with emotions allows people to feel the emotions as they arise within each person. When a person feels angry, they should allow themselves to feel that anger, and vent it out in some form or the other, without causing any harm to others. Unlike Lady Macbeth starts to feeling angry, nervous, scared, and freaks out when she thinks and imagines the blood on her hands. She states, “O, proper stuff! This is the very painting of your fear. This is the air-drawn dagger which you said Led you to Duncan. O, these flaws and starts,
Crisis Prevention Course Analysis
When I get angry, I tend to keep my feelings to myself to the point where it builds up. I rarely get angry but when I do, it gets intense which often leads to shedding tears or shouting. For instance, there was a time when I had an argument with my dad because he did not consider my opinion in regards to a matter I strongly believed in. Often times, my main cause of anger comes from being rejected when my values are violated. Thus this will affect me in handling conflict situations in the future if I get involved with people who are close minded or inconsiderate of other’s beliefs and feelings. The best thing I can do to better cope with this kind of situation is to accept and be open-minded of the fact that each individual has different attitudes and behaviours which I do not have control over. Therefore, I have to learn to be in control of my negative feelings and behaviours instead of blaming
People experience various emotions in life such as; sorrow, doubt, pity, regret, glad, hopeful, greed, and anger; these feelings can all be explained because of the release of chemicals. Anger makes a person feel like they have relentless flame burning bright in their chest, and nothing can stop them until they get what they want. However the effects this feeling can have on a person can lead to rash decision making and possible emotional and physical damage to the angered person and people around him/her.
Theme Of Anger In Fight Club
According to Kirby Deater and Deckard in their article “Anger”, anger is a complex psychological behaviour which has its own structure. Some researchers believe in that anger is an overwhelming emotion that has effects on man's personality, as well as it indicates the different
Expressing your angry feelings in an assertive- non aggressive manner is the healthiest way to express anger (Controlling Anger 1). Others try suppressing anger and then converting and redirecting it; this happens when you hold in your anger, stop thinking about it and focus on something positive (1). Unexpressed anger can lead to pathological expressions of anger, such as passive-aggressive behavior or a personality that seems perpetually cynical and hostile (2). One treatment approach, Novaco's anger control model, aims to change an individual's cognitions or self talk and addresses the affective component of family conflict (Stern 3). Psychotherapists specializing in anger management, teach you relaxation techniques like yoga, meditation and deep breathing, and offer ways to view provoking situations in a calmer light (Foltz-Gray 135). Experts say that you may not always have a choice about how you feel, but you do have a choice about how you choose to react (Leopold 2).
Definition Essay: The Power Of Anger
There are only a handful of people who can truly say that they have never lost control or succumbed to their own anger. The deceptive relationship between us and this specific emotion has proven to be detrimental to the development of our character. As the famous G.M. Trevelyan once said, “Anger is a momentary madness, so control your passion or it will control you”(Trevelyan 1). We can all come to a consensus that we become prey to our own anger. Because anger is a strong emotion, people often find themselves surrendering their will to it. Speaking from personal experience, anger is prone to consume a person unless tamed by one’s own rationality.
Anger Dysfunctional Beliefs
First of all, anger is believed to be a natural thought that is assumed to be sometimes unwanted or irrational, and they are believed to be emotions that everybody can experience during life time as suggested by Sanders et la., 2004 . In this view, anger as suggested is believed to be one of the most powerful, yet misunderstood emotions, and that unfortunately, individuals’ misconceptions about anger lead to a lot of dysfunctional behaviour; as such, below are common myths about anger:
Cognitive Perspective In Psychology
Although, I think I am able to keep my cool under certain situations I do happen to have some anger. I think this trait developed in many ways. According to the Cognitive Approach it, “explains anger to be because of fault reasoning and a reliance on irrational beliefs” (Burger, 2015, p. 416). I believe that my anger is related to relying on a group of irrational beliefs. I have the tendency to believe that I must be competent, adequate and achieve in all important respects. I tend to believe that when a situation arrives it triggers these irrational beliefs and the emotional consequence of being anger comes about. This irrational way of thinking brings a rage of anger and frustration because I believe that I must meet those irrational beliefs. On the other
What Is The Theme Of Anger
Anger is an emotional state to express feelings such as indignation that may range in intensity from mild irritation to intense fury and rage, according to Charles Spielberger, a psychologist who specializes in the study of anger. Anger can destroy man's life and make him live in misery forever, so anger has been fed by feelings of disappointment, hurt, rejection, and embarrassment. Anger may consider useful for psychopaths in order to express their inside feelings. The expression of anger can be through active or passive behaviors. In the case of “active” emotion, the angry person “lashes out” verbally or physically at a target. When anger is a “passive” emotion it is characterized by silent sulking, passive-aggressive behavior, hostility and tension” (Clausen 7). Anger can also be caused as irritation escalates during exposure to an annoyance.
How Does Emotion Affect Our Personal And Social Lives?
“Anybody can become angry-that is easy, but to be angry with the right person, to the right degree, at the right time, for the right purpose, and in the right way - that is not within everybody 's power and is not easy” (Leonard, Miles & Ban der Kar, 1994, p. 203). This is a quote from Aristotle, which is consistent with what has been called emotion regulation (Gross, 1998).
Anger Is A Weapon Of Destruction
Anger is a double edged weapon; it could be a weapon of destruction or a means of motivation. As a powerful human emotion, anger’s reasons and results are plenty. Anger can be resulted from insult, attack, abuse, frustration, deception, betrayal, racism, pain and etc. The end of the anger road is a forked; it can lead to overworking and progress but in most cases it leads to violence, revenge, aggression and a destructive behavior. When one is angry, adrenaline causes the body to get ready for a fight. It gives power and energy.
Strong emotions are a cause of the result of conflict individuals may have a number of strong and other negative emotions such as anger, distrust, disappointments, frustration, confusion, worry or fear. Before individual can deal with the emotion of others, individuals must first recognize their own feeling. Emotional intelligence allows people to understand and come together with others. It is created from variety characteristics such as becoming self aware, managing emotions, motivating your-self, and recognizing emotions in the others. Self-awareness requires capability of removing yourself from the emotion and allowing yourself to take a look at the whole picture without becoming overwhelmed and without responding so quickly. For example if you are having a disagreement with another person and take action due to your anger you may say something you don’t mean. But if you are aware of your anger
Anger Management, Anger : Cause, Or Fear
Anger when an individual has a response that comes from being hurt, annoyed, frustration, disappointment or fear. Anger can be from irritation to strong rage. It is a powerful emotion. It can be a positive and useful emotion. Individuals that are stressed are more likely to experience anger. (Better Health, 2014 Department and Human Services) Two major ingredients to a person’s anger are fear and a perception of being mistreated, or abused. Anger is a natural fight or flight survival response to a real threat or abuse. (Pathways to happiness) Anger has been linked to causing health issues like high blood pressure, heart problems, headaches, skin disorder, and digestive problems (Return, Thompson, 2012, Journal of Counseling and Development. Poorly managed anger can also be linked to problems such as alcohol and drug abuse, crime, emotional and physical abuse and other violent behavior.
Analysis Of John Osborne's Anger
Anger is a complex emotion. Anger can be a destructive behavior if man could not control it. The levels of anger relate to information which is processed of attributions, images, and thoughts that include one feeling excessively blamed, attacked, wronged, inferior, and violated. Anger appears to direct attention, perceptions, memory, and interests into paths of aggression (Averill 135). Anger perception differs from one to another. There are people who easily provoked and others who hardly get angry. There are many factors that control this process such as gender differences, environment, and culture. Moreover, People consider anger as their enemy but it sometimes can be a helpful tool of changing for the self and society. Anger can make
Is Anger A Mystery?
Anger has always been a mystery to me. I have been wanting to research about anger for a few years now. I never got the chance, or maybe was just too lazy to bother and research. I finally got to do my research and got my curiosity over with thanks to my English teacher. I chose this topic because I have been eager to know how and what triggers that little chimp in our minds to let us become angry. What means we can learn to control our reactions. We all have encountered angry people and each of us, at times, felt angry.
Accepting emotions as they come helps you get more comfortable with them. Increasing your comfort around intense emotions allows you to fully feel them without reacting in extreme,...
The steps to managing one's emotions are to recognize, accept, and control. It is important to recognize if you are sad, jealous, happy, or angry. Then It's important to accept that your feelings are valid and accept how you feel. Finally, controlling your emotions is very important.
Emotions aren’t positive or negative. The human brain is wired to categorize things as positive or negative, and is particularly alert to threats. This made good evolutionary sense for our...
2.1 Tips For Managing Emotions 2.2 Stay Positive 2.3 Don’t Dwell On Negative Emotions 2.4 Write Out Your Feelings 2.5 Don’t Let Negative Emotions Control You 2.6 Smile More 2.7 Be Patient With Yourself 2.8 Identify Your Triggers 2.9 Try To Meditate 2.10 Remember the People Who Matter Most 2.11 Take Some Time for Yourself
1.Take a look at the impact of your emotions. 2.Intense emotions aren't all bad. ... 3.Aim for regulation, not repression. ... 4.Identify what you're feeling. ... 5.Accept your emotions — all of them. ... 6.Keep a mood journal. ... 7.Take a deep breath. ... 8.Know when to express yourself. ... 9.Give yourself some space. Explanation: :)
• Communication is one of the most important factors that can help the managers understand the emotions of their employees and for this; they must communicate with the employees and teach them self-confidence. • Managers should create such work environments in which the emotions of the employees are accepted.
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Open Document Emotions No matter how hard you try, you cannot control your emotions, only attempt to hide them. Emotions influence every aspect of our lives, what we do, what we say, and et cetera. All of our emotions, from anger to insecurity, are influenced by several factors, just as our lives are influenced by our