emotions
- General

Techniques for Emotion Regulation

The emotions are element of our lives. We get frustrated when trapped in traffic. We are sad when are missing those we love dearly. It is possible to be upset when someone let us down or causes us to harm us. We expect to experience these feelings regularly However, certain people begin experiencing moods that become more turbulent. They experience higher highs and lower lows. And these peak and valleys start to affect their lives. People who are experiencing intense emotions might feel in a calm state one day and unhappy or angry the next.

We all experience times where our emotions get out of hand Some people find it is a regular occurrence. The fluctuating emotions of these people can result in them doing and say things that they regret later. They can damage relationships and damage their credibility with other people. Whatever the reason behind the emotional turmoil, the positive side is that it is possible to develop more self-control. Everyone can benefit from learning ways to manage our emotions. 

Control of Emotions

Controlling and regulating emotions is the process of altering the intensity of the emotional experience. This doesn’t mean denying or avoiding emotion. By utilizing the skills of emotional regulation you are able to control which emotions you feel and also the way in which you display them. In the end, it is the ability to effectively exercise control over your emotions using many different strategies.

Certain individuals are more adept in regulating their emotions in comparison to others. They have high emotions and can be aware of their personal experiences as well as the emotions of other people. Although it might appear that they’re “naturally serene,” these people experience negative emotions too. They’ve recently developed coping strategies which allow them to control their difficult emotions.

7 emotions regulation skills you need to learn to master

There are many abilities that help us manage our moods.

1. Make space: The emotions occur quickly. We don’t consider “now I’ll be angry” We simply clench-jawed, furious. Therefore, the most effective technique for managing difficult emotions, and the greatest gift that we can offer ourselves is to take a moment. Breathe. The time between the trigger response.

2. Be aware of the sensations you experience. Another important skill is the ability to be aware of the sensations you’re experiencing. Pay attention to your body and think about: in which areas of your body do you feel sensations? Are you feeling stomach-related discomfort? Is your heart racing? Are you feeling an ache in your neck or the top of your head? The physical signs you are experiencing could indicate the emotions you’re experiencing. Investigating what’s happening physically could also distract you from your goal and let some of the intensity of your emotions to go out of your body.

3. Naming the sensations you experience. Once you’ve noticed what you’re feeling being able to describe it will help you gain in control of the situation. Consider: What would you use to describe the emotions you’re experiencing? Are they sadness, anger or disappointment? Or frustration? What else could it be? One powerful emotion that frequently conceals itself behind other ones is the fear. A lot of us experience multiple emotions at the same time, so be sure to recognize the different emotions you are feeling. If you are feeling more unsure, look further. If you are feeling fearful about something, what do you fear of? If you experience anger at something, what is it that you are feeling angry or resentful about? The ability to identify your feelings will allow you to make the first step towards sharing your feelings with other people.

4. Accepting emotions. It is normal and a natural component of how we react to the situations. Instead of blaming yourself for being anxious or scared, acknowledge that your emotions are normal. Make an effort to cultivate self-compassion and allow yourself to be gentle. Accept that emotions are an normal human response.

5. Engaging in mindfulness is a way to practice. Mindfulness allows us to “live in the present” by being attentive to what’s going on inside of us. Make use of your senses to be aware of what’s happening around you and in non-judgmental ways. These techniques can aid you in staying at peace and avoid engaging in negative thoughts when you’re in the deepest emotional pain.

6. Choose the best way to respond. In the majority of situations we are faced with a decision on how to react. If you tend to react to anger with shouting at others and others, you’ll likely see the negative effects it’s creating in your relationships. It is possible that you’ll be aware that it isn’t feeling good. Perhaps, it’s great at time however the consequences can be uncomfortable. When you are feeling anxiety or anger, remember that you are in control of what you’ll do with it. This recognition can be powerful. Instead of yelling at someone, could you consider an alternative approach?


7. Find positive emotions. Human beings naturally assign greater weightage to emotions that are negative over positive ones. This is referred to as negativity bias. Disgust or anger, as well as sadness are often a great deal of weight. Positive emotions, such as contentment as well as interest and gratitude are less pronounced. Becoming accustomed to noticing these positive emotions can help boost the resilience and overall well-being.

Get an psychotherapist or an online counsellor

Controlling our emotions can be a challenge. It requires a lot of self-awareness. If we’re having a difficult time managing our emotions, self-regulation starts to fail. Sometimes, we require a helper like a therapist or online counsellor, who can aid us in learning more self-regulation techniques. There are several therapeutic approaches which can help us understand how to manage our emotions better.

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