emotionalhealthfitness.info

1)Notice the trigger point,2) Analyze the repercussion, 3) Evaluate your thoughts & approach, 4) Identify your behavioral changes, 5) write them down, 6) Leave the place, if possible,5) Have some water, 6) Train yourself that you can only change yourself, 7) Cry if needed so that you never cry again for same reason, 8) Divert & engage technique, 9) Consult the experts for therapy.

As emotion has its main role in how we respond & react to certain situation, hence being mindful & training ourself appropriately will definitely help us to address them, not just relieving us as an individual but also keeps our relationship healthy. This article will give the insights on practical way to cope up with emotions when they are triggered & goes out of our control.

Any emotions whether it be happiness, joy, anger, sorrow etc. goes too deep, we lose control over it & it’s natural, so here are some key points which we can practice on daily basis to bring right equilibrium between mind & emotions over time as it’s not a one-day process. Couldn’t deny the fact stability comes with experience & learnings. So, let’s start:

A) Closely monitor the trigger point:

Try to identify the trigger points which could be any events, memories, uncomfortable topics, experiences or even some unlike minded people that brings up spontaneous emotional response irrespective of your current mood. Sometimes we need to face &accept them, sometimes we need to address them then & there but also sometimes we simply need to avoid & ignore them depending upon situations. Wisdom comes once we equip ourselves to analyze the situation & act appropriately to remain unaffected with what comes to us, we wisely choose to respond to keep ourselves at calm.

B) Analyze the repercussion:

As said earlier, any emotion which goes intense are vulnerable to go out of control & if it occurs more often, we end up making incorrect decisions, or may be making false promises which may result in:

• Friction in friendship or any other relationship.
• Difficulty at workplace.
• Inviting disliking from people around.
• Emotional disbalance
• Developing physical symptoms due to emotional pain.
• Relying on addictive things as coping mechanism.

C) Evaluate your approach:

We should always keep in mind, neither we can change the unexpected situations nor we can       control or fix the other person. So, the first step to manage our emotion is working on ourself. Thinking wisely on how much value or importance is required to give to certain situation. We should involve only when required, sometimes silence plays better role over speech. We should convey what we feel only when the opponent is eligible enough to understand or else wisdom lies in self-talk & avoiding.

D) Identify your behavioral changes:

Changes in body language & face expression is natural when we are emotionally triggered. If the situation is exceptional then we must be expressive in what we feel. There is nothing wrong in being joyful, getting surprised, getting anxious or fearful however if it’s more often then we must pay attention.  First thing we can do is to train ourselves to take other’s opinion as just their opinion which has nothing to with our reality. Also, most of the people do not tend to offend someone intentionally so the general communication should not be taken personally. And in case if we find someone is targeting to hit our behavior, in that case we should stay neutral & give ourselves some space to simply ignore, if possible, distance or limit interaction will help potentially. Observing our behavior &others not only makes us emotionally intelligent but it does potentially help us in managing emotions.

E) write them down:

Writing down what we exactly feel gives us clarity & takes us to the source which impacted our emotion. Once we identify it’s much easier to manage them. The process of putting feelings in words drastically reduces our stress & it calms our mind.

Most of the people don’t prefer to execute the writing practice & believe why putting their feelings into words is helpful. Because when we know we’re trying to pick ourself up, it usually doesn’t work — self-deception is difficult. Because managing your feelings doesn’t require us to want to feel better, it doesn’t have this problem.

The other way round can be talking to our closest one or the trusted friend is also advisable for the situation.

F) leave the place:

once we find, the situation is completely out of control & expressing our emotion is typically difficult in that case leaving the place simply means giving yourself time & space to consider, validate & respond to the situation appropriately. We can express our feelings in the way we want if we give ourselves couple of minutes to evaluate the entire process which we go through. It’s one of the wisest approaches.

G) Have some water

When we hydrate ourselves, scientifically brain gets enough of amino acid tryptophan which is required to create serotonin also called” feel good chemical”. Hence it decreases the stress & anxiety. Also, there is a saying -More reasons to keep sipping, no matter what life throws at you”. There are established documentation on relationship between hydration & stress. When body is stressed, brain releases stress hormones resulting in stressful responses.

“Every single cell in your body requires water to function properly.”

Though brain contains 75% to 85 % of water, even in decrease of 1 to 2 %, human body   experience substantial difficulties in mood & wellness. Hence the importance of water in controlling emotions & stress management cannot be ignored.

H) Train yourself that you can only change yourself:

When we change ourselves, we invite to new possibilities. We grow emotionally strong & learn to manage the unexpected situation events wisely. People live in myth & their own thought that they can fix others to the level they will start behaving as per their expectation but it’s practically absurd. No communication works when there is difference in basic nature of two individuals. For example, water cannot burn the things & fire cannot play the role of water likewise if fundamentals are different, wisdom lies in working on ourselves over trying to fix others which in return will cause frustration. We can surround ourselves with likeminded people where we don’t encounter emotional trauma more often due to difference in basic nature, if it’s unavoidable situation, we can maintain & limit the connection without expecting them to behave the way we want.

 H) Cry if needed so that you never cry again for same reason:

 Crying works as a tool in healing mechanism as it’s healthy & natural response in regulating our emotions. It relaxes us immediately however we should not fall victim & induce the thoughts & cry. It should remain a natural response & once we are recovered, we must focus on above mentioned points in the articles & practice in our life to not invite the situation over & again & that’s how we evolve as an emotionally strong person.

I) Divert & Engage mechanism:

Keeping our presence on present not just relieve us from temporary emotional breakdown but it has huge positive impact in future as an automatic output. If emotions are intense & no amount of good thought is helping to come out, then coming out physically & involve ourself in the work which makes us feel better gives ample space to heal & think wisely. It could be going to gym, having our favorite food, meeting old friends, driving etc. Either inculcating good habits or following our interest will keep us live in present & will not allow to go in past to recall the triggered emotion to experience it over & again. Also, by engaging ourselves in present limits the scope of encountering the triggers knowingly or unknowingly except unexpected events. By practicing mindfulness, we learn to love ourselves & doesn’t allow ourselves to get pray of emotional breakdown more often.

J) Consult the experts for therapy:

Last not the least, if the self-coping mechanisms are not prevailing for prolonged days, we should consider it alarming & reach out to therapist as they allow us to open up & express ourselves without any judgments. They try to understand the root cause & assist in professional way to deal with it. The therapy includes a group of techniques, strategies, or programs that are used to address unexpected or critical situations and monitor our stress response to them.

Benefits of stress therapy include:

•  Digestion improvement
•  Mood upliftment
• Good sleep
• Avoiding Chronic disease
•  productiveness
• Improved mental and emotional health
• Improved physical health
• Improved relationship
• Reduced pain

To conclude, there are some other habits which can be inculcated in order to become emotionally strong are listed below:

• Avoid addictions like smoking & drinking.
• Create boundaries.
• Connect with loved ones
• Organize your thoughts & stay in present
• Eat a well-balanced diet
• Do yoga if possible
• Follow a routine or keep a daily practice
• Help others and volunteer
• Manage your expectations for yourself
• Make time for hobbies
• Can speak affirmative sentence to yourself on staying positive
• Prioritize the 15 mints of morning time for yourself in self-care routine.

People also ask! FAQs

Why do I have difficulty in controlling emotions?

Emotions are complex & natural. Well, not necessarily emotions need to be controlled always rather it needs to be managed effectively by practicing above outlined techniques. There may be various reasons like bad relationship, challenging situation, bad memories, events, toxic environments etc. that makes it difficult to stay emotionally stable however managing emotions can be learnt as an skill to overcome. Also always remember “Nothing is permanent, this shall pass too”.

Why do I always have emotional break-downs?

Frequent emotional outbursts signify you’re dealing with underlaying causes or unresolved issues. Accumulated stress, past traumas, certain mental health conditions, or hormonal imbalances might be contributors. If your emotions are impacting your day-to-day life, consider seeking therapist or professional to influence & improve your conditions.

Why am I so aggressive in my response even on small things?

Some people naturally have heightened emotional responses. Past traumas, ingrained habits from childhood, or even genetic predispositions can be the reason or it might be the brain’s way of alerting you to something that, beneath the surface, holds more significance than it appears. Practicing mindfulness can give clarity on root cause & solution.

Why do I have mood swings more often?

Everyone has their unique emotional rhythm. However, frequent mood swings or breakdowns can sometimes indicate underlying issues. Factors like stress, hormonal imbalances, mental health conditions etc. Over work pressure or extra leisure also plays role in creating emotional disbalance. It’s very important to keep a good sync between mind & body to live a more balanced life. Good sync here implies to work should be given to mind & body equally to get tired to function it properly. Physical activity is very crucial in controlling mood swings however if the situation is beyond control then seeking help from professional will help potentially.

 

 

 

 

 

 

 

Priorities self-care morning routine 2) Place relationship above career, 3) focus on family goals,4) Generate other source of income,5) learn your task properly to less depend on collogues or manager.6) Surround yourself with genuine friends outside of office,7) Give way to ladder climbers,8) Never celebrate promotion in slavery,9) Learn to celebrate life over career,10) Act seriousness at workplace to escape gossips 11) Never accept additional task with happy face ,12) Reach office on time & leave on time ,13) Utilize break times for your personal work , 14) Never add colleagues in your social media account, 15) Never disclose anything personal at workplace ,16) Work as per your pay, 17) Change the organization if it costs your emotional health, 17) Career is not everything ,18) Live a good moral ethical life ,have faith in God.

• Priorities self-care morning routine:

If you do take out 30 minutes of morning time for yourself, you will feel charged up for the rest of the day & slowly you will start loving yourself without leaving room for emptiness or any anxious feelings. Morning routine can be organizing your room, combing hair, cleaning face, either walking or doing yoga, listening songs, eating healthy breakfast & deciding to be mindful on hydrating yourself throughout the day.

• Place relationship above career:

Relationship decides the quality of life. As we grow priorities shifts & nothing is precious than family, so looking at career by associating yourself with any fame or position is stupidity as it is limited to workplace & comes on huge sacrifices specially if you are in corporate. Earning good enough can be achieved by being average or by switching the organization but never get inspired with rat racer pulling each other down to sit on top of pyramid, it can be anxious.

• Focus on family goals:

Your family is a beautiful world. Investing time, cooperating each other & creating values will do wonders in life. “Limiting the social media, participating in each other’s interest will keep you engaged enough to stay away from any negative emotions”.

• Generate other source of income:

In contemporary world, establishing business or generating side income has become easier than previous.  Either by learning new skills or by investing money but relying on job alone is neither safe nor good for a balanced life. You must consider finding & researching multiple ways to push the income. It’s okay to fail, learn & improve than not trying.

• learn your task properly to less depend on collogues or manager:

Make your mind to struggle for initial 6 months & try best of your potential, resources to gain the knowledge & skills needed to perform your task so that you don’t depend on anyone much to complete your work. This strategy helps you to control more than 50% of your stress. Make sure to get access & eligibility for bringing down the dependency so that you do your job on your own terms.

• Surround yourself with genuine friends outside of office:

Maintaining friendship with childhood friends or someone who you were able to relate from your circle should be kept in touch. Talking to them & meeting them even once in a while gives meaning to life. Genuine people always radiate positivity & we get to learn something every time we meet them. “Also, we are an average of people we associate, so surrounding with people with high values will keep you away from anxiety”.

 

• Give way to ladder climbers:

If your workplace has pyramid structure & teamwork is more about a rat race over cooperation & coordination, you can silently give them the way to climb & sit on top of pyramid. Let them look down & see the kingdom you have built using the same time & energy in different ways. Loosing mind & getting anxious takes you nowhere but learning the system & getting out of it takes you to everywhere you wanted to go in life. The system in which you work will constantly try to limit your brain, but never get trapped. If it’s hampering your peace, this is not the right place for you. You should explore simultaneously & be prepared for the opportunity.

• Never celebrate promotion in slavery:

If you are in job which means you are selling your time & comfort, so is it worth to celebrate when you are asked to commit even more of your time, more responsibility, more sacrifices with little better way? However, the pay can be increased with “n” number of times more than promoted pay if we focus on learning new skills & look for opportunities every 2 to 3 years once where we fit in better. So being in same organization for long & fighting for promotions makes you lose life in disguise.

• Learn to celebrate life over career:

Career should be priority but it’s not above yourself & family in priority list. Never give more time than the one you signed in offer letter. No one at corporate actually cares except what can they extract out of you, so never hurt your closest one for the career reasons. It’s not worth the care they give. Keep your off-office hours & weekends only for your family & celebrate their presence & their role in your life.

• Act seriousness at workplace to escape gossips:

Though you should not be a serious person inside but the aura & impression you create should be less approachable so that you can skip gossip & additional tasks. How we look to yourself, the next person looks to you in the same way, so do your work, avoid gossips & always remain prepared to meet opportunity outside of the small circle for the big success.

 

• Never accept additional task with happy face:

No matter how transparent the system is, their first goal is to make best use of you to fulfill their goals & dreams. Use your potential as per your pay & for any additional task coming as an option just because you have expertise or you are sincere doesn’t mean you should compromise your personal time. When your senior or manager offers you new task for support when you are done with your own, never say yes easily that you can do, rather say you are willing to but you had some urgent work to leave ASAP, or make your expression bad enough that they never feel to ask you again.

• Reach office on time & leave on time:

If you reach office on time, you have plenty of time to think & organize your day. Also, you are gaining visibility that you are responsible & eligible to leave early. It creates an impression in front of management & they will also think twice before asking to stay back. Apparently, it saves you from rushing to last moment anxiety.

• Utilize break times for your personal work:

You can plan your personal thing during break time or the free time before meetings. You can talk or chat to your favorite person or engage yourself in completing your online personal pending things like may be paying some bills. You can gain knowledge about the next move you have in your mind. It potentially helps you to manage your stress level. Think & focus about your job only in your working hours.

• Never add colleagues in your social media account:

We are often advised to not say our personal thing to colleagues, but it doesn’t make sense if we update our lifestyle to them. We can not know & predict what thoughts your social media page can create in mind of people you work with or depend on, so maintaining privacy can keep you peaceful.

• Never disclose anything personal at workplace:

Your colleague should know nothing about your family background, your financial status, your responsibility, whether it be good or bad, but sharing this to anyone at work place has certainly the bad outcomes. People may misuse you or ill treat you in both the cases. Consider it as a place to show skills & ability but nothing beyond.

• Work as per your pay:

Observe your performance & pay for at least 2 cycles & compare with inflation, accordingly you decide where to invest your time & energy. Never forget, we are in attention economy so if something is not working out, try different path, be opened for other opportunities but never drain yourself for something which is not worth.

• Change the organization if it costs your emotional health:

Well, this can be difficult one but not difficult than suffering day & night at particular place just in name of security & comfort zone. If something is troubling you should not be made comfort zone, walking out keeps you energetic & fresh enough to go long in the journey.

• Career is not everything:

The first step to accept this phrase is keeping yourself away from the desire which you could not fulfil at that particular time & situation. Never trap yourself with materialistic things or loans on head which may push you to suffer in career. Cut down the materials which is beyond affordability & it brings you true luxury. When you are away from fake things, you self-realize, life is not just meant for 9 to 5.

 

• Live a good moral ethical life, have faith in God.

No matter what life throws on you, but do the things which you feel is right. Be kind to yourself & the people around when no one is watching you. Keep humanity at first place, be humble & grateful, no matter what toxic situation & emotional trauma you may have gone through because of not being alert or unknown reasons, but if you do the things in name of God, you will always be rewarded in life. “Your life is precious, much more than career”.

• Meet Counsellor for the Support:

If the above mentioned nineteen strategies still doesn’t bring stability in your emotions which means it’s the right time to seek support. Since they are non-judgmental listeners & they conduct some exercises & modules to measure the responsiveness towards certain situations hence never be hesitant to contact them.

 

     People also ask! FAQs

• How can you prevent anxiety while working?

Break the obstacles coming on the way to your work, identify the area where you are depending & failing to take your decisions, knowing your work perfectly prevents you from getting anxious & secondly, trust your instinct & experiences to sort out which task is really urgent & important to be prioritized otherwise the word urgent tagged in each of your task can create certain level of stress. Use the traveling time to listen music & feel the life by putting off the email notification & teams’ messages. Love yourself enough to not get hurt by surroundings & remain unaffected with errors/mistakes and comparison. Ignore them & focus on quality at whatever you do, it potentially brings down your stress & anxiety.