Managing emotions: practical advice

In most cases, emotions arise not thosethere 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, the management of emotions differs significantly from their suppression. After all, hidden anger, chronic grievances, unplaited tears - these are the causes of many diseases.

Managing emotions: 3 ways

1. Change in the concentration object

As a rule, with the shift of attention to anotherthe object changes and the emotions experienced. Even if there's nothing to switch, it's worth trying to evoke good memories. Remember that thinking about 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: faster breathing and pulse, increased pressure, pupils dilated ... 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 evoke emotions. In particular, depicting a certain emotion, a person can soon begin to experience it. Often to remove the 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 timeget 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 it, 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 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, emotion management requiresnamely "explosion". What is it expressed in? If there is no strength to restrain tears - sob, if inside boils malice - shake the pillow. But the ejection 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 inanimate objects. 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 skillcontrol their attention, gestures, facial expressions and breathing, as well as in the absence of developed imagination. Working on the above skills, you will certainly achieve success.

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