How are you feeling? Here are five ways to manage your emotions

With the development and progress of society, women not only have to work hard in the workplace, but also have to take on most of the housework, take care of the elderly, educate children, etc. Women often become physically and mentally exhausted and lose control of their emotions without realizing it. It is not easy to say good things, and it is not pleasing to be tired. How are your emotions? Do you need to adjust? Here are eight ways to manage your emotions.

Stop method +1

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1. S: Stop, temporarily interrupt negative emotions. When you are very angry, try to leave the environment and calm down for a moment... When you can't leave, be forced to remain silent to avoid excessive reactions and actions that may lead to irreversible consequences.

Learn to accept all emotions. If a certain emotion makes us feel uncomfortable, what we should do is not to suppress it, but to learn to face it, accept it, and transform it into an emotion that makes us feel comfortable.

2. T: Take a breath, take a few deep breaths. Breathe slowly, evenly, and deeply, and focus on your breathing. Our heart rate will gradually slow down as our breathing slows down, and our attention will be shifted from negative emotions to breathing, and the uncomfortable emotional state will be relieved accordingly.

3. O: Observe. When we calm down, try to feel, perceive, experience and accept the emotions happening to you at the moment from the perspective of an observer, think about why we have such emotions, what are the buttons behind the emotions, and what are our psychological needs.

Cultivate rational thinking. After calming down, review and reflect on your emotions and behaviors at that time, and extract methods and experiences that can be used as reference and change.

4. P: Proceed. At this time, if you slow down your speech and lower your volume when communicating with the other party, the other party will often be influenced by you and unconsciously lower their speech speed and tone. After the conflict is eased, think about what you can do now to get what you want or protect yourself. After thinking it through, act rationally.

Release your emotions in time. Convert emotional energy into words, sounds, movements, etc. to release them. You may try: find a quiet place where you will not be disturbed, write down the unhappy things in a diary; or talk to a friend. Although the problem may not be solved, you will feel much better; or do some exercise. Exercise can strengthen the heart, promote blood circulation and metabolism, and make the brain get enough oxygen and nutrition, thus changing your mood.

5. Appropriate medical intervention. When the above non-medical measures do not work well, you must go to the hospital for treatment. For mild anxiety and depression, you can consult a psychologist for psychotherapy to relieve emotional problems. If you already have moderate to severe anxiety, depression and other emotions that affect your normal work and life, you should go to the corresponding psychiatric department to add antidepressant and anxiety medication.

If you can calm down and look for the meaning behind emotional expression instead of focusing on the emotions themselves, you will find that bad emotions not only reflect the truest you, but also polish and shape you.

A warm reminder to you: don’t scold bad emotions. There is nothing wrong with bad emotions in themselves, and there is nothing wrong with expressing bad emotions. They are all opportunities for growth. What matters is how you view and transform them.

Expert Recommendation

Director of the Mental Rehabilitation Center of Shenyang Anning Hospital, Executive Deputy Director of Shenyang Mental Psychological Rehabilitation Clinical Medicine Research Center, Head of Shenyang Psychological Counseling Hotline Studio, Chief Physician, Professor, National Psychotherapist. Distinguished Professor of Shenyang Medical College, Shenyang University Teachers College, Liaoning He's Medical College; Member of the Mental Psychology Group of the Sleep Professional Committee of the Chinese Medical Association; Member of the Geriatric Mental Health Professional Committee of the Chinese Mental Health Association; Standing Member of the Psychology Branch of the Chinese Society of Geriatrics and Gerontology; Deputy Leader of the Psychological Rehabilitation Science Popularization Professional Group of the Science Popularization Health Education Working Committee of the Chinese Medical Education Association; Member of the Psychological Rescue Group of the Shenyang Emergency Health Emergency Expert Advisory Committee; Standing Director of the Liaoning Mental Health Association; Standing Director of the Liaoning Psychological Counselor Association; First Vice Chairman of the Youth Mental Health Professional Committee of the Liaoning Psychological Counselor Industry Association, Vice Chairman of the Shenyang Jing Association; Well-known Health Education Expert in Shenyang, etc. He has been engaged in clinical psychiatry for 33 years and is good at preventing, diagnosing, treating and rehabilitating various mental and psychological disorders with the concept of big rehabilitation and big health. He is especially good at using sand tray game therapy, painting psychological analysis and therapy and other psychotherapy techniques to consult and treat family, marriage and adolescent psychological problems.