3 WAYS TO MANAGE YOUR EMOTIONS

 

Emotion is a potent spice in our human existence. Everyone occasionally struggles to manage their emotional outbursts. It is just part of being human. But if it occurs frequently, these regulation techniques could be useful. 

•  .       DEEP INHALATION.

  The fight, flight, or freeze reaction goes into overdrive when you are emotionally overwhelmed, making it impossible to think clearly and feel your emotions at the same time.

  Noelle Benach, a certified clinical professional counselor and psychotherapist in Baltimore, states that your heart rate is probably increasing, your blood supply to your kidneys and intestines is slowing down, and your adrenaline is beginning to rise. When you are in this state, it is difficult to process what other people are saying, let alone be aware of your own thoughts and emotions.” She continues, “You are essentially in your survival mode because you feel a threat.”

   

  Breath-work may be helpful. Deep breathing triggers what is known as the parasympathetic nerve system, often known as your rest-and-digest mode, which enables your body to relax and rebalance. You might find it useful to carry through this practice five or more times or until there is some semblance of calm:

  Exhale while counting to 4 and then inhale while holding that count until you reach 4

• .       SENSORY ROOTEDNESS.

  It could be challenging to remain mindful of your body or your surroundings while your emotions are running high. To stay grounded, if at all possible, try to focus on your five senses. This can involve a variety of grounding techniques including singing or humming, spraying cold water on your face, or practicing progressive muscle relaxation.

  “My favorite exercise is called 5-4-3-2-1 technique.” Get 5 things you can touch, 2 things you can smell, and 3 things you can hear and 1 item you can taste.

  After completing the exercise, you have given yourself a chance to decompress and enabled your parasympathetic nervous system to function. She stated.

• .       PUSH YOUR IDEAS TO THE LIMIT.

  It could be beneficial to confront illogical notions through cognitive reappraisal (Changing the narrative) if they are giving you emotional pain.

  According to Benach, ”I sometimes have my clients put their negative or threatening thoughts on trial…I will pose inquires like: Is there any proof for this? Is this belief ever false at some points? Will this matter in a day, a week, a month, or a year?