In most cases, emotions arise in the wrong place, at the wrong time, and at the wrong time. Therefore, if you do not learn how to manage them, you can easily destroy mutual understanding with other people. At the same time, managing emotions is significantly different from suppressing them. After all, hidden anger, long-standing resentment, unshed tears are the causes of many diseases.
Managing emotions: 3 ways
1. Changing the object of concentration
As a rule, when attention is switched to another object, the emotions experienced also change. Even if there is nothing to switch to, it is worth trying to bring up good memories. Remember that when you think about pleasant events, you involuntarily resurrect experienced feelings.
2. Changing Beliefs
All information passes through the filter of our beliefs. Therefore, if you can not change the circumstances, you need to change your attitude towards them. This, in turn, will help to change emotions.
3. Managing the state of your body
Emotions greatly affect the state of the body: breathing and pulse quicken, blood pressure rises, pupils dilate… But there is also the so-called mimic feedback. Its essence is manifested in the fact that arbitrary facial expressions, just like involuntary ones, can evoke emotions. In particular, depicting a certain emotion, a person may soon begin to experience it. Often, to remove an unnecessary experience, it is enough to remove the "wrong face". True, this must be done immediately, while the emotion has not yet had time to unwind.
Management of emotions: exercises
Rewind
Often unpleasant pictures or words get stuck in our brain for a long time. You can replay a certain event in your head for the hundredth time, while experiencing a lot of negative emotions. Nevertheless, everyone is able to control everything that is in his thoughts. Therefore, you can start 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 pictures can also be replaced with any cheerful song.
"Time Machine"
Everyone knows that time heals everything. This life axiom can help you learn to control your experiences. So, many will agree that most school tragedies now seem ridiculous. Why not try to move into the future and take a sober look at the present situation, which causes a storm of emotions in us? In this case, managing emotions is about experiencing difficult moments not “now”, but in your future.
Explosion
In some cases, managing emotions requires just an "explosion". What does it express? If there is no strength to hold back tears -sob, if anger boils inside - peel off the pillow. But the release of emotions must still remain manageable. So, it’s better to cry not at work, but at home, to splash out aggression not on people, but on inanimate objects. The main thing is not to bring yourself to a state where it is no longer possible to control anything.
Control of emotions will be difficult without the ability to control your attention, gestures, facial expressions and breathing, as well as in the absence of a developed imagination. By working on these skills, you are sure to succeed.
