Learn to manage emotions

Learn to manage emotions

Emotions are natural reactions that allow us to alert ourselves to certain situations that involve danger, threat, frustration, etc. The central components of emotions are physiological reactions (increased heart rate and respiration, muscle tension, etc.) and thoughts. Emotions have a biological sense of survival, an evolutionary function.

The amygdala is the part of the brain responsible for firing emotions, as if it were an automatic response in the form of aggression or flight in the face of a threat. That is why it is so difficult to control the origin of your emotions through willpower: it would mean canceling this answer for which you are genetically programmed.

Why is it important to know how to handle emotions?

It is necessary to acquire certainemotions management skills since excessive intensity can cause people to live them as unpleasant states or lead them to perform undesirable behaviors.

This type of emotional response is therefore necessary. However, in some people it is not properly regulated and it may happen that:

  • Shoot in situations where there is no real threat (causing anxiety)
  • Be unable to deactivate over time (as in depression). For some reason, the brain enters survival mode and remains anchored there.

When you are in the fight-flight phase and the amygdala has taken command of your actions, it is usually too late. That is why you must learn to act before.

You have to get used to detecting those signals that tell you that you are on your way to not being able to master your emotions.

It is necessary to acquire certain skills to manage emotions since excessive intensity can cause people to live them as unpleasant states or lead them to perform undesirable behaviors.

Only we can carry out our own emotional training.

Emotional Intelligence helps ...

  • Improve self awareness and emotions
  • Make better decisions
  • Improve work performance and productivity
  • Reduce and protect against stress, anxiety and depression
  • Encourage interpersonal relationships and empathy
  • Improve personal development
  • Improve the ability to influence and leadership
  • Promote psychological well-being
  • Increase motivation and help achieve goals
  • Sleep better

Emotional management techniques provide us with adequate mechanisms to channel everyday stress, the pressures and that stress that completely detracts from our potential, as well as calm and creativity. Let us not forget that, although emotions are part of our life, knowing how to regulate them is key to shaping a more satisfying reality and growing opportunities.

Seven emotional management techniques that have proven effective

1. Situations to avoid, situations to face

Emotions usually occur because an external stimulus triggers them.

We cannot always control everything that happens in our journeys. Nevertheless,there are situations that are under our control and that we could avoid to gain in personal well-being and integrity.

An example of this is that you leave a place or situation if someone is provoking you, or that you plan your time to achieve your commitments and not be worried and running against the clock.

2. Direct your attention to another site

We must learn to shift our gaze from the immediate environment and its complexity to direct it to our interior. Avoid mental rumination and stay imagining the worst scenarios.

3. Improve your self-control by placing your gaze in the immediate future

Think about tomorrow, next week. If you place easy, positive and enriching goals in the immediate future, you will find more motivation in the present. "I want to feel good, I want to achieve this, I want that to happen and feel more valid, more confident in myself."

Make use of the reaffirmation, remember your virtues and your past successes to place all your hopes in that immediate future.

4. Mental note: concerns are relegated to a single moment of the day

Thoughts come when they want, and not when we would like. Nietzsche

Whenever a concern appears in the "inbox" of your mind, postpone it. Leave it for later and choose to establish a time of day when you are calm and relaxed, an hour where, paper in hand you can reflect and solve those problems.

5. Question with answer: What is the worst that can happen?

It happens to all of us. Sometimes we become obsessed with certain facts to the point of turning our heads against the wall and we are trapped with no way out. Let us ask ourselves what can happen if our fear happens, but let's do it the right way, adding a solution.

6. Meditation as a way to relax body and mind

Meditation is another good emotional management technique; However, to bear fruit is a strategy that requires frequent practice.

Meditation is effective in regulating intrusive thoughts, reducing stress, improving attention and channeling day-to-day anxiety.

The key to seeing them is in patience, from which constancy is derived.

7. Find your escape route, your expression channel

There are those who find their refuge and emotional expression channel through writing. Others draw or paint mandalas as emotional management techniques. There are those who go for a run, who need to embrace for silence or a natural environment. There are those who find improvement when having coffee with good friends, others read books, listen to music, walk with their pets or look for precious moments of loneliness.