Skip to main content

 

6 Ways to Manage Your Emotions and Improve Your Mood

Everyone can have a hard time controlling their emotional reactions sometimes — it’s part of being human. But if it happens often, these regulation tools may help.


When you feel overwhelmed with emotion, it’s not possible to think logically and feel your emotions at the same time due to the fight, flight, or freeze response kicking into high gear.

“Your pulse is likely speeding up, your blood flow to your gut and kidneys slows down, adrenaline starts to surge,” explains Noelle Benach, a licensed clinical professional counselor and psychotherapist in Baltimore.

“When you’re in this state, it’s difficult or impossible to process what other people are saying, let alone be aware of your own thoughts and emotions,” she adds. Basically, you’re in survival mode for a perceived threat.

When emotions are running high, it may feel difficult to stay present in your body or physical environment. If possible, try to tune into your five senses to stay grounded.

This can include any number of grounding strategies, like splashing cold water on your face, singing or humming, or using a technique called progressive muscle relaxation.

“My favorite exercise is called the 5-4-3-2-1 technique,” says Benach. The goal, she says, is to name:

  • 5 things you can see
  • 4 things you can touch
  • 3 things you can hear
  • 2 things you can smell
  • 1 thing you can taste.

“Once you go through the exercise, you’ve provided yourself with some distraction from your stressor and allowed your parasympathetic nervous system to kick in,” she explains.

2019 study reported that a daily meditation practice of 13 minutes for 8 weeks helped improve peoples’ mood and emotional regulation, among other benefits.

“Mindfulness has been shown to actually change matter in your brain,” says Peck. “Our brains have neuroplasticity, which means that they can change and grow and adapt depending on how we use them.”

If meditation isn’t your thing, you can also look into yoga, tai chi, gardening, or forest bathing as a resource.

All too often, we label emotions as “negative” or “bad.” This can create an added layer of shame or guilt when you’re already feeling emotionally charged.

Instead, you might find it helpful to approach your feelings from a place of curiosity rather than judgment. This is called the “observer” mindset, or the state of allowing feelings to ebb and flow, like the tide.

When you notice your emotions arise, it can be useful to say to yourself, “Isn’t that interesting? I’m experiencing anger. I allow it to be here, and I will get through this.”

If you’re having a challenging time figuring out exactly what you’re feeling, you may find it helpful to:

  • use a feeling chart
  • jot down your thoughts in a journal
  • record yourself on your smartphone talking things through, then watch it back for clues

If irrational thoughts are causing your emotional distress, you may find it helpful to challenge them using cognitive reappraisal (changing the narrative).

“Sometimes, I have my clients put their negative or threatening thoughts on trial,” says Benach. “I’ll ask questions like: Is there any evidence that supports this? Are there times when this thought is not true? Will this matter a day/week/month/year from now?”

You don’t have to go through this alone. You may find it helpful to reach out to a therapist for support.

“Therapy is an amazing place to work on this because we cannot see the whole picture when we are activated. We are only seeing a sliver of it,” says Peck. “Your therapist can help you unpack your triggers and work on any unresolved trauma that may be contributing to them.”



Comments

Popular posts from this blog

Quality of your sleep

                    Quality of your sleep Quality sleep is crucial for overall well-being, physical health, and cognitive function. Here are some tips to help you achieve and maintain high-quality sleep: 1. Consistent Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends. Consistency helps regulate your body's internal clock. 2. Create a Relaxing Bedtime Routine:- Develop a calming routine before bedtime, such as reading a book, taking a warm bath, or practicing relaxation techniques. This signals to your body that it's time to wind down. 3. Optimize Sleep Environment:- Invest in a comfortable mattress and pillows to support a good night's sleep. Make your bedroom conducive to sleep by keeping it cool, dark, and quiet. 4. Limit Exposure to Screens:- Avoid electronic devices like smartphones, tablets, and computers at least an hour before bedtime. The blue light emitted can interfere with the production of the...

Smart life style

                A smart lifestyle A smart lifestyle refers to a way of living that is both healthy and sustainable . It involves making conscious choices about what we eat, how we exercise, and how we interact with the environment. Here are some tips for living a smart lifestyle: 1.  Eat a balanced diet :  A healthy diet is essential for maintaining good health. Make sure to include plenty of fruits, vegetables, whole grains, and lean proteins in your diet. Avoid processed foods and sugary drinks 2.  Stay active :  Regular exercise is important for maintaining a healthy weight and reducing the risk of chronic diseases. Aim for at least 30 minutes of moderate-intensity exercise per day. 3.  Reduce your carbon footprint :  Living a smart lifestyle also means being mindful of the environment. Reduce your carbon footprint by using public transportation, walking or biking instead of driving, and conserving energy at hom...

Junky food and its burden

          Junky food and its burden     Junky food and its burden is a topic that has been   discussed by many experts and researchers, as well as the   general public. Junky food refers to food that is high in   calories, fat, sugar, salt, or additives, but low in nutrients,   vitamins, minerals, or fiber. Junky food can have negative   effects on our health, our environment, and our rights. Some of the health effects of junky food are: It can cause weight gain and obesity, which increase the risk of chronic diseases like diabetes, heart disease, and some cancers. It can affect our mood, memory, and learning abilities, as junky food can interfere with the brain chemicals that regulate these functions It can damage our teeth and gums, as junky food is often high in sugar and acid, which erode the enamel and cause cavities It can disrupt our gut health, as junky food can alter the balance of bacteria in our intestines, which can...