This is also a good way to control anxiety. Deep breathing is a good way to control your emotions subtly. For instance, let’s say you run into an ex—you might not have time to step away and control your emotions on your own. You can secretly practice deep breathing even while in a conversation with someone. [2] X Expert Source Sarah Schewitz, PsyDLicensed Clinical Psychologist Expert Interview. 15 April 2019.
Taking a nature walk is also a good way to ground yourself. You could also massage your own shoulders and focus on the sensation of touch. Or, if you have time, do a few yoga poses as a way to connect with your body.
After 2 to 3 minutes, you’ll probably feel your heart rate slow down and your breathing get a little more even. Heading to the bathroom also lets you take a little break to control your emotions by yourself. It’s a good tool to use at work or out in public when things get a little overwhelming.
“This isn’t about me. ” “No need to get worked up. ” “This will pass. ”
Stay away from mindless activities, like watching TV or scrolling through social media. These aren’t very engaging, so they won’t do much to distract you.
While you can’t avoid your emotional triggers all of the time, you can do your best to limit them in your day-to-day life.
For instance, if you catch yourself thinking, “I don’t have any friends,” ask yourself, “Is that really true? Didn’t I just hang out with my friends over the weekend?” Or, if you catch yourself thinking, “I’m gonna do so bad on this project,” ask yourself, “What evidence do I have to support that? I can’t see into the future. ”
If you find yourself getting angry or frustrated with a coworker, remind yourself that you’re just passionate about your work and you want to do a good job. If you feel yourself getting sad because you have to see your ex, tell yourself that your sadness just means you’re going to have a lot of love to give to your next partner.
For instance, if your friend wants to call and chat about her terrible boyfriend, you could say, “I love talking to you, but I’m just not in the headspace to offer advice right now. Could we talk next week instead?” You could also say, “In the future, would you mind asking before you call to vent? I love chatting with you, but sometimes I’m just in a terrible mood and I can’t offer good advice. ”
Mindfulness is also great for your mental health in general, especially if you deal with anxiety.
This can be as simple as declining someone’s request for a favor because you’re just too busy. Prioritize your own stress levels to put yourself first.
Keep your journal in a private place so no one else can read it.
When you’re well rested, you’re more capable of making calm, rational decisions instead of basing them on emotions.
Food can also be used as a way to tamp down emotions, whether that’s overeating or undereating. Try to stick to a regular diet as you work through your emotions.
