Managing emotions: practical advice

In most cases, emotions arise not the ones, not there and not when needed. Therefore, if you do not learn to manage them, you can easily destroy mutual understanding with surrounding people. At the same time, emotion management differs significantly from their suppression. After all, hidden anger, chronic grievances, unplaited tears are the causes of many diseases.

Managing emotions: 3 ways

1. Change in the concentration object

As a rule, with changing attention to another object, the emotions under test also change. Even if there is nothing to switch, it is worth trying to evoke good memories. Remember that thinking of pleasant events, you involuntarily resurrect the feelings experienced.

2. Changing beliefs

Any information passes through a filter of our beliefs. Therefore, if you can not change the circumstances, you need to change the attitude towards them. This, in turn, will contribute to changing emotions.

3. Controlling the state of your body

Emotions strongly influence the state of the body: breathing and pulse increase, pressure increases, pupils widen ... But there is also a so-called mimic feedback. The essence of it manifests itself in the fact that arbitrary facial expressions as well as involuntary facial expression can cause emotions. In particular, depicting a certain emotion, a person can soon begin to experience it. Often to remove unnecessary experience it is enough to remove the "wrong person". True, you need to do this right away, while the emotion has not yet managed to unwind.

Managing emotions: Exercises

"Rewind"

Often unpleasant pictures or words for a long time get stuck in our brain. It is possible for the hundredth time to scroll in your head a certain event, while 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 paintings can also be replaced by any gay song.

"Time Machine"

Everyone knows that time heals everything. This vital axiom can help you learn how to control your experiences. So, many will agree that most of the school tragedies now seem ridiculous. Why not try to move into the future and take a sober look at the real situation that causes a storm of emotions in us? In this case, managing emotions is an experience of hard moments not "now", but in the future.

"Explosion"

In some cases, managing emotions requires just an "explosion". What is it expressed in? If there is no strength to restrain tears - sob, if the malice is boiling inside - shake the pillow. But the outburst of emotions should still remain manageable. So, it's better not to cry at work, but at home, splash aggression not on people, but on non-living things. The main thing is not to bring yourself to a state where it is no longer possible to control something.

Control of emotions will be difficult without the ability to control one's attention, gestures, facial expressions and breathing, and also in the absence of developed imagination. Working on the above skills, you will definitely achieve success.