In most cases, emotions do not arise, not there and not when needed. Therefore, if you do not learn how to manage them, you can easily destroy mutual understanding with others. At the same time, controlling emotions is significantly different from suppressing them. After all, hidden anger, inveterate resentment, tear-stained tears are the causes of many diseases.
Emotion Management: 3 Ways
1. Change in the object of concentration
As a rule, with the switching of attention to another object, the emotions experienced also change. Even if you have nothing to switch to, it’s worth trying to evoke good memories. Remember that thinking about pleasant events, you involuntarily resurrect the experienced feelings.
2. Change of belief
Any information passes through the filter of our beliefs. Therefore, if you cannot change the circumstances, you need to change the attitude towards them. This, in turn, will contribute to a change in emotions.
3. Management of the state of your body
Emotions strongly affect the state of the body: breathing and heart rate increase, blood pressure rises, pupils dilate ... But there is also the so-called mimic feedback. Its essence is that arbitrary facial expressions as well as involuntary, can cause emotions. In particular, portraying a certain emotion, a person may soon begin to experience it. Often, to remove an unnecessary experience, it is enough to remove the "wrong face". True, this must be done immediately, before the emotion has not yet had time to unwind.
Emotion Management: Exercises
Rewind
Often unpleasant pictures or words get stuck in our brains for a long time. You can scroll through a certain event in your head for the hundredth time, experiencing a lot of negative emotions. Nevertheless, everyone is able to control everything that is in his thoughts. Therefore, you can run a kind of "fast forward". Thanks to her, inner voices will sound faster, become childish, squeaky ... It will be impossible to take them seriously. Negative pictures can also be replaced with any fun song.
"Time Machine"
Everyone knows that time heals everything. This axiom of life can help you learn to control your experiences. So, many will agree that most school tragedies now seem ridiculous. Why not try to travel to the future and take a sober look at the present situation, causing a storm of emotions in us? In this case, managing emotions is an experience of difficult moments, not “now”, but in your future.
"Explosion"
In some cases, controlling emotions requires precisely an “explosion”. What is it expressed in? If there is no strength to restrain tears - sob, if anger is boiling inside - peel off the pillow. But the release of emotions should still remain manageable. So, it is better to cry not at work, but at home, to spill aggression not on people, but on inanimate objects. The main thing is not to bring yourself to a state where it is already impossible to control something.
Controlling emotions will be difficult without the ability to control your attention, gestures, facial expressions and breathing, as well as in the absence of a developed imagination. Working on the listed skills, you will surely achieve success.