You are in control of your emotions

Posted on September 7, 2018

Emotional regulation is how we consciously or unconsciously manage our emotions. Many would typically choose to distract themselves from the negative feelings or suppress them. Both occur automatically when we don’t make effort to manage those emotions. However, they are usually highly ineffective as the negative emotions would still be present as they remain unsolved after the temporary distraction or suppression.

The best way to manage negative emotions is something called Reappraisal or Re-framing, which is doing something to change the negative emotions present by perceiving the situation in a different light. Reappraisal has proven to bring about the most drastic and sustaining drop in emotional anxiety. To engage in reappraisal, one must first trust that their feelings can easily be changed and tweaked. It will then be more probable for them to take action and try to manage their emotions using strategies like reappraisal, resulting in better mental health well-being.

These are a few ways to practise Reappraisal when we feel emotionally distraught:

1. Think of the positive side to the situation that’s making you distressed.

2. Think of how you can turn this current depressing situation around and use it to achieve another goal instead.

3. Think about how the current situation might not actually be as bad as you think.

4. Think of how you could possibly change your perspective about the current circumstance you’re in and whether it will make you feel better.

5. Think of possible future opportunities obtained from the current situation.

Tell yourself today, tomorrow, the following day and so on, that you are in control of your emotions. Take action and engage in emotional regulation strategies like Reappraisal to lift your spirits and be rid of this emotional distress you’re feeling.

Category(s):Adjusting to Change / Life Transitions, Adult psychological development, Anxiety, Health Psychology, Self-Care / Self Compassion

Source material from Psychology Today

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