How to Control Emotions? 4 Emotional Management Tips to Avoid Being Dominated by Emotions

Juggling work, relationships, and finances daily can lead to emotional fluctuations, causing feelings of anger, anxiety, and unease, which can sometimes take control. Counseling psychologist Natalie Wu explains that emotional management is about controlling how emotions are expressed, and that emotions themselves are neither right nor wrong. Learning to control emotional expression is not only beneficial for our health but also crucial for maintaining good relationships in the workplace and in love.

The Impact of Emotional Outbursts on Physical and Mental Health

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According to research by psychologist Charles Spielberger, when we are angry or tense, our heart rate and blood pressure increase, and adrenaline levels rise. When we cannot control these reactions, it's easy to do things we regret due to emotional outbursts.

Emotional outbursts can have long-term effects on our physical and mental health, potentially leading to high blood pressure, cardiovascular issues, and even emotional disorders like depression and anxiety. In extreme cases, uncontrolled emotions can lead to manic behavior, causing harm to ourselves and those around us. Therefore, learning to manage emotional expression is crucial for maintaining physical and mental health.

Here are 5 ways shared by Natalie to effectively manage emotional expression:

Tip #1: Listen to Your Inner Self, Recognize Emotions

The first step in managing emotional expression is to learn to listen to your inner self and recognize the source of your emotions. Once you understand what triggers your emotions, you can try to avoid those situations or reduce exposure to the sources that trigger them, which is the simplest method.

Tip #2: Notice If You Are Overly Sensitive

If you grew up in an environment where you often had to read the mood of your caregivers, you might easily overinterpret others' actions. For example, if a friend is tired and has no expression, we might mistakenly think we have offended them. In such cases, it's important to verify if your interpretation is accurate.

Tip #3: Focus on Breathing, Calm Your Mind and Body

When you feel angry, try to consciously change your body's reaction and calm down first. For example, take deep breaths or do some simple muscle relaxation exercises. When emotions start to spiral out of control, focusing on breathing is a simple and effective way to regain calmness. Deep breathing can help your body relax and reduce stress hormone levels. Try inhaling slowly, holding for a few seconds, and then exhaling gently. Repeat this process several times until you feel your emotions easing.

Tip #4: Avoid Falling into the Trap of Your Own Thoughts

Sometimes our emotions arise from internal mental conflicts. If we can recognize the limiting beliefs that trigger these thought traps, we can effectively avoid being swept away by emotions.

Other Methods: Explore the Diversity of Emotions, Use the Emotion Wheel

Recognizing emotions can help us better understand the characteristics of each emotion, reducing the likelihood of being led by emotions. The "emotion wheel" is a common tool that can help us understand and label different emotional states. By using the emotion wheel, we can better recognize our emotions and find appropriate ways to regulate them. This might include yoga to relax the body and mind, aromatherapy to soothe emotions, talking to friends for support, or expanding our social circle to gain more understanding and support.

Occasional Emotional Release: Find Healthy Emotional Outlets

Emotional release is part of emotional management, but it's important to find healthy and positive ways to let out emotions. Whether it's through yoga to relax, aromatherapy to calm emotions, talking to friends for support, or participating in social activities to expand our social circle, these methods can help us release stress and maintain emotional balance. Remember, the purpose of emotional release is to make us feel better, not to sink deeper into negative emotions.

Psychology Expert Profile:

Natalie Wu holds a Bachelor's degree in Psychology and a Master's degree in Counseling Psychology. She is a registered counseling psychologist with the Hong Kong Psychological Society and a certified clinical hypnotherapist recognized by the Hong Kong Society of Medical and Dental Hypnotherapy and the American International Medical and Dental Hypnotherapy Association. She is also qualified as a mindfulness instructor.

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