Negative emotions

4 Tips On How To Control Negative Emotions

  • Last Updated On: April 2, 2024
  • 3 minute read

It is often seen that emotions dominate humans. They are so powerful that they get the better of you even before you acknowledge them.

Things you should know:

How can you control your emotions effectively?

Depression_activ living communityControlling emotions does not mean suppressing them because emotions play an essential role in daily life. And the effective way to control your emotions is through practise and dedication.

Steps you can take to control your emotions

  • Practise focusing on your breath: Focusing on your breath may not make your emotions go away, but it does help to deal with them right before they arise. Breathing exercises help you to steady yourself and avoid extreme reactions. So whenever you feel your emotions getting the better of you, inhale slowly, hold your breath for three counts and exhale slowly.
  • Avoid negative thoughts: Negative emotions can adversely impact your life. Anxiety, sadness, fear, anger, guilt, shame and embarrassment are different types of negative emotions that individuals can sometimes feel. Negative emotions can result from mood swings and intense emotions that eventually lead to feelings of hopelessness or frustration.
  • Confront your emotions: When your emotions run high, the best solution is to confront your feelings with a professional therapist.

Why is controlling your emotions important?

Emotions have a big impact on our lives. And controlling these benefits us in many ways. It enhances decision-making ability, improves day-to-day interactions, strengthens mental health and productivity, and amplifies self-care and happiness.

How can you control negative emotions?

Mood swings_activ living communityLearn how to control negative emotions with the following steps:

1. Observe Your Behavior:

Identify the emotion that is leading to a complex reaction to anything said to you in an interpersonal conversation. Is it happiness, sadness, excitement or annoyance? Once you identify the trigger point, you can tone down your reaction to respond positively to a remark or acknowledgment directed at you. When your emotions are extreme, they often cloud your judgment while absorbing the other person’s reactions toward you. This is where the problem lies. All you need to do is take a step back, be calm and evaluate your own response. This is how you will train yourself to respond logically and not give in to the emotional surge.

2. Understand The Cause:

The causes of negative feelings can arise from a variety of sources. Some of them may be relationship conflicts. In addition, the stress of everyday life sometimes worsens the situation, creating new problems and evoking negative emotions. In case of unfulfilled needs, be it physical, social, emotional, psychological or professional, the individual goes through a series of negative emotions. Therefore, it is important to track and resolve such cases.

3. Accept The Cause And The Reaction:

The first step is to accept the cause and the reaction too. The minute you know that you will be angry, dejected or depressed, train your mind to overcome these negative emotions by convincing yourself that this particular instance or situation is a phase and will pass with the passage of time. Remember that meditation, yoga, journaling, dance, or any other activity can help relieve negative emotions. That’s why finding a way to get them out is important.

4. Change The Things You Have Control Over:

After you understand the reason for your feelings, the next step is to address them. Take control of the things that can give rise to negative emotions. Communication is key to resolving issues and addressing the emotions that affect you. Delegating tasks and asking for support can also reduce your burden. It is best to focus on what is in your control and not what you cannot change.

It is completely normal to feel negative emotions, but we need to find ways to regulate them. Because if they persist, they can lead to other mental health issues like depression, anxiety, stress, etc. So, by building on the above coping skills, take a step towards emotional well-being.

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