How to Control Your Emotions: 9 Effective Self-Regulation Methods

Do you ever feel completely out of control of your feelings?

It's normal to feel stressed out from time to time because life isn't always smooth sailing. 

But when anxious or angry, you can't think straight. Who among us hasn't, in the heat of an argument, blurted out words they afterwards regretted, or, paralysed by nerves, turned down an amazing opportunity?

The good news is that it is possible to learn how to control your emotions, and doing so has several advantages.

In fact, there is substantial evidence linking effective emotional control to prosperity. 

Learning to rein in your feelings is just as important as learning to rein in your thoughts if you want to succeed. Your values and beliefs can then guide your daily decision-making. 

If you think this could be beneficial, stay reading. In the following, I'll discuss how to recognise and manage negative emotions so that they don't derail your progress towards your goals and instead serve as positive motivators. 

How to Turn Off Emotions (And What to Do Instead)

While it may seem like a good idea to entirely shut down your emotional responses, especially the unpleasant ones, this isn't always the case. a

Psychologists have shown that people who routinely suppress their feelings put their bodies under a great deal of stress. Depression and anxiety, as well as medical problems including sleeplessness and heart disease, may result. 

Managing Emotions: 9 Healthy Ways to Deal With Them

It's perfectly normal for some people to experience emotions more strongly than others. 

Having strong emotions is not a bad thing. 

However, it is essential for a person's health and happiness to learn how to regulate their feelings and act purposefully in response to them. 

Emotional management is one of our most potent weapons in our fight. 

Self-regulation of emotions and impulses is a key life skill. It's the practise of processing intense feelings in a deliberate and reflective manner.

1. Don’t React – Respond

Everybody experiences feelings of emotional overload occasionally. 

Those who behave rashly may say things they will come to regret. 

So, how can you deal with a powerful feeling? Figure out how to reply instead than just reacting.

One way to deal with strong feelings is to pause for a moment and recognise them for what they are. You should pause as feelings of emotion begin to rise within you. Practise responding thoughtfully rather than reacting impulsively. 

This one step will help you convey your emotions more clearly and effectively. 

When we learn to self-regulate, we are better able to act in ways that are consistent with our values. We have the ability to deal with adversity as it arises, to see problems as opportunities, to persevere in the face of adversity, and to ultimately take responsibility of our own life. 

You can help others understand you better by giving some consideration to what you will say before you say it, based on how you are feeling at the time.

2. Rid Yourself of Excess Cortisol

Anger, fear, and distrust are all normal responses to stresses both within and outside of ourselves, and we experience them frequently. 

The stress hormone cortisol is released as a result of these feelings, according to studies. 

The hormone cortisol is secreted into the bloodstream by the adrenal glands when the body detects stress. Feelings of anger, irritation, and worry may arise as a result. 

It can take up to 26 hours for the stress hormone cortisol to stop flooding our brains and making rational thought impossible during an emotionally taxing event.

The good news is that you don't have to wait 26 hours to get rid of extra cortisol; all it needs is a break of only 20 minutes. 

If you're having trouble focusing, try going for a stroll, meditating, or doing something completely different. This can assist revitalise you so that you can think more clearly and experience less overwhelming emotions.

3. Self-Regulate With the 5-4-3-2-1 Method

You ask, "How can I self-regulate?" 

This mindful approach will support you even when confronted with overwhelming negative feelings. 

The rules of this game, which I have dubbed "5-4-3-2-1," are as follows:

Doing so helps you return your feelings to normal, centres you on the here and now, and improves your understanding of emotional regulation. 

4. Establish a Daily Routine

You can't discount the influence of routines. When it comes to keeping your feelings in check, having a regular pattern to adhere to can make a world of difference.

We may recover from emotional setbacks and protect ourselves from future ones by sticking to our routines. 

Making and sticking to a routine first thing in the morning and before bed can have a profound effect on your state of mind. Successful people often rely on these habits because of their effectiveness.

Create a list of positive emotions you'd like to experience on a daily basis, such as appreciation, joy, and calm. After then, jot down some steps you may take to induce that feeling in yourself.

Take the case of waking up with an attitude of gratitude. 

Start your day off on a positive note by jotting down three things you're grateful for as soon as you open your eyes.

Or perhaps you're looking for a way to relax every night before bed. Take some time to yourself before bed to think over the day.

If you know how you want to feel at the end of each day, you may take steps to achieve that feeling and gain emotional mastery. 

5. Go for a Mindful Walk

True serenity can only be found in the here and now, and that's exactly where mindfulness and meditation bring you. 

You might picture a solitary figure sitting in silence with crossed legs and closed eyes when you think about meditating. The mind, body, and spirit all benefit greatly from this kind of meditation, although there are many more.

Mindful walking meditation, in contrast to other types of mindfulness and meditation, emphasises on unrestricted breathing. What could be more satisfying than going outside and taking in the splendour of life? 

Mindful walking is a wonderful tool for anyone who find it difficult to sit still for extended periods of time, or even just a few moments. 

It's a great way to de-clutter your mind and get in tune with your body as you put one foot in front of the other. As your thoughts slow down, you'll gain rational control over your feelings.

6. Focus on the Positives 

How often do you find yourself feeling angry or unhappy because of a bad thought about someone or something?

We're all susceptible to it, after all. However, here's a wonderful secret: it's under your control.

If you find yourself thinking negatively, challenge that concept with a more upbeat alternative. 

Say you and your pals had planned to spend your one day off this week at the beach, but you got stuck in the office. 

As you walk out the door, it begins to rain heavily. Frustration is a natural emotion, of course. But try to look on the bright side while you have the chance. 

Consider how fortunate you are to have a day off and such wonderful people in your life rather than dwelling on the rain.

7. Take a Time Out and Breathe

You can reset and decide to respond instead of react as you give yourself time and distance. 

Take a break if you find yourself feeling overwhelmed by strong emotions, and concentrate on taking slow, deep breaths in and out.

In fact, the vagus nerve can be activated in as little as two minutes of deep breathing with a prolonged exhalation to enhance cognition and cardiovascular regulation.

8. Monitor Your Mood 

Start mastering your feelings by keeping tabs on how you're feeling.

Keeping note of your emotions might help you achieve your goal, so consider starting a journal. 

Daily journaling about how you're feeling and what might have sparked those feelings can be quite helpful.

Don't sugarcoat things; just go to the point.

Write "I'm searching for the deeper meaning of why I'm upset" instead of "I'm upset." 

Why am I feeling this way? What precipitated this sudden bout of melancholy? 

By delving deeper, you'll be able to give your feelings more nuanced names and so get more effective methods for managing them.

The ability to reflect on your emotional state over time and see patterns can be gained through keeping a mood journal. 

9. Seek Out Professional Help

Although self-control can be incredibly useful, it may not always work. If that's the case, it's always a good idea to consult an expert.

You can feel comfortable sharing your feelings and getting helpful feedback from a third party who is not emotionally invested in the situation.

It's never a good idea to bottle up emotions; eventually, they will burst out, whether that's through open communication or an emotional explosion. 

The best course of action is to let your guard down in an accepting environment.

Allowing oneself to engage in deep introspection is the first step in replacing self-doubt with self-belief and establishing mastery over your feelings.

Online tools that promote and facilitate the development of good emotional regulation skills are available to assist you in getting started on this path.

Check out our programme right now and start making changes in your life.