HOW TO CONTROL OUR EMOTION

 

HOW TO CONTROL EMOTIONS

 

TABLE OF CONTENT:-

·        INTRODUCTION.

·         WHAT IS THE MEANING OF EMOTION?

·         FUNDAMENTAL TYPES OF EMOTION.

·         HOW TO CONTROL OUR EMOTION.

F·     CONCLUSION.

·          ENDNG.

JK

 

INTRODUCTION-

Emotions are very essential behaviour of human body . They kindly reflect to our actions that brain enhance the signal according to situation .emotions are central to what it means to be human. We feel deeply, and those emotions often lead us to do things. Emotions are also a key ingredient in well-being. It's hard to imagine well-being without happiness. And emotions like sadness and anxiety can make well-being more difficult to achieve. Some might even use the words happiness and well-being interchangeably. So let's learn more about emotions and their role in our lives.

 

emotion

WHAT IS THE MEANING OF EMOTION?

Emotions can be defined in various ways depending on who you ask . One might say that emotions are biological states that come about as a result of thoughts, feelings, and behaviors. Emotions may also exist on a continuum from pleasure to displeasure. But emotion theorists largely disagree on the definition of what an emotion is.

Nevertheless, most seem to agree that emotions are functional. For example, they prepare us to respond to a perceived or real environmental stimulus (e.g., being chased by a mountain lion or being rejected by a friend). In this case, we may experience fear and it causes us to retreat. 

 

FUNDAMENTAL TYPES OF EMOTION

 

SOME OF THEM FUNDAMENTAL TYPES OF EMOTION ARE AS SHOWN BELOW WITH DETAILK INFORMATION.

 

 

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1.   Happiness

Happiness is the result of "feel-good" neurotransmitters, including serotonin and dopamine. Serotonin leads to feelings of contentment and enjoyment in the body. Dopamine is all about reward-seeking and therefore can lead to feelings of excitement and heightened states of pleasure. 

"Endorphins and oxytocin are also some of our feel-good hormones that also result in feelings of calmness, contentment, pleasure, and joy in the body," Fedrick adds. 

Variations include: 

·         Joy

·         Excitement

·         Pride

·         Contentment

·         Gratitude 

·         Amusement

·         Playfulness 

 

 

2.    SADNESS

Sadness can be the result of low levels of the neurotransmitters serotonin and dopamine. "This can cause our bodies to react through a depressed mood or cause irritability," says Guarino. "It can also cause the body to feel heavier and low in energy."

Prolonged lower levels of these neurotransmitters are associated with depression, fatigue, general lack of energy, difficulties concentrating, shifts in appetite, and sleep. 

Variations include: 

·         Gloomy

·         Hopeless

·         Disappointed

·         Unhappy

·         Lonely 

·         Bored

·         Apathetic

 

 

 

3. Fear

Fear takes place when the brain perceives a potential threat. "Fear creates a reaction in the nervous system, which alerts the body of danger and can cause it to go into fight-or-flight mode," Guarino explains. "Some people may also freeze up."

According to Fedrick, other impacts on the body can be respiratory and heart rate increase, muscle tension, dry mouth, excessive energy in the body, and more. 

Variations include:

·         Scared

·         Worried

·         Apprehensive

·         Anxious

·         Panic 

·         Insecure

·         Discouraged

 

 

 

   4. Anger

Anger has a similar neurological response to fear, as many of the same hormones and neurotransmitters are released. "Anger can cause muscle tension and a short temper," says Guarino. "You may react by shouting, stewing in negative thoughts, or lashing out at people or objects to relieve stress."

"The close correlation between fear and anger is why parents might yell when a child is about to do something dangerous or why a partner might become aggressive when feeling triggered by their partner," explains Fedrick. 

Variations include: 

·         Frustrated

·         Irritated

·         Mad

·         Annoyed

·         Skeptical

·         Jealous

 

 

 

    5.Disgust

Disgust can cause aversive reactions in the body. You may experience an upset stomach or you may find yourself wanting to leave the situation.

"Disgust is designed for protection of the body by repelling us away from things that might be toxic or contaminated," says Fedrick. "[Examples of] disgust can be around something that smells or tastes bad or can also be in response to moral violations."

Variations: 

·         Repulsed

·         Aversion

·         Distaste

·         Repelled

·         Sickened 

 

 

 

 6. Surprise

Surprise is interesting because it can cause either positive or negative reactions in the body, depending on what caused the surprise. 

"Initial reactions may be freeze or shock reactions," says Guarino. "If the surprise is positive, it can lead to happiness, but if it is a bad reaction, it can create a trauma response, which can cause long-term negative reactions like anxiety, depression, fear, and muscle tension."

Variations include: 

·         Shocked

·         Astonished

·         Amazed

·         Stunned

·         Wonderment

 

 

HOW TO CONTROL OUR EMOTIONS

 

THERE ARE 5 WAYS OR STEPS TO CONTROL YOUR EMOTIONS.

 

 

1. Notice when you feel your emotions getting away from you. 

The first step to gaining control of your emotions is to recognize when they’re out of control. Ask yourself what this feels like physically and mentally, then work to identify it in the moment. Catching your emotions when they start to spiral requires mindfulness and conscious, rational thought. Just the recognition alone will start to ground you in the present moment.

·         You might experience physical reactions like a faster heart rate, tense muscles, and rapid or shallow breathing.

·         Mentally, you might start losing focus, feeling anxious, panicky or overwhelmed, or feel like you can’t control your thoughts.

·         Slow down and focus on one element of your body’s reaction at a time. For example, if you’re suddenly feeling anxious, notice what that feels like in your body: “My heart is beating very fast. My palms feel sweaty.” Acknowledge and accept these feelings as they are, rather than judging them.

 

2. Label Your Emotions

Before you can change how you feel, you need to acknowledge what you're experiencing right now. Are you nervous? Do you feel disappointed? Are you sad?

Keep in mind that anger sometimes masks emotions that feel vulnerable--like shame or embarrassment. So pay close attention to what's really going on inside of you.

Put a name your emotions. Keep in mind you might feel a whole bunch of emotions at once--like anxious, frustrated, and impatient.

 

Labeling how you feel can take a lot of the sting out of the emotion. It can also help you take careful note of how those feelings are likely to affect your decisions.

 

 

3. Reframe Your Thoughts

Your emotions affect the way you perceive events. If you're feeling anxious and you get an email from the boss that says she wants to see you right away, you might assume you're going to get fired. If however, you're feeling happy when you get that same email, your first thought might be that you're going to be promoted or congratulated on a job well done.

Consider the emotional filter you're looking at the world through. Then, reframe your thoughts to develop a more realistic view.

If you catch yourself thinking, "This networking event is going to be a complete waste of time. No one is going to talk to me and I'm going to look like an idiot," remind yourself, "It's up to me to get something out of the event. I'll introduce myself to new people and show interest in learning about them."

Sometimes, the easiest way to gain a different perspective is to take a step back and ask yourself, "What would I say to a friend who had this problem?" Answering that question will take some of the emotion out of the equation so you can think more rationally.

If you find yourself dwelling on negative things, you may need to change the channel in your brain. A quick physical activity, like going for a walk or cleaning off your desk, can help you stop ruminating.

 

 

4. Focus on physical sensations to recenter your mind. 

Losing control of your emotions can often come with a loss of self and place; you get wrapped up in your emotions and lose awareness of where you are. To counter this, force yourself to notice things directly around you or physical sensations you’re experiencing.

·         Grounding exercises use most or all of your 5 senses to help root you in the present moment. Speaking aloud is especially important, as it shifts your brain away from your emotions. Coming back into your body and focusing on the present moment can help ground you and stop your emotional spiral.

·         For example, look around and describe aloud what you see. Listen for any sounds you can hear, and state those aloud as well. Notice the smells in the area, and see if you can taste anything on your tongue. You might say, "The carpet and walls are different shades of blue, and the wall art is abstract with blues, reds, grays, and white. I can smell coffee brewing in the break room, as well as the smell of old file folders."

·         Take notice of what it feels like to be sitting in your chair or holding your coffee mug. Notice how your clothes feel, if any muscles are sore or tense. You can focus on something as simple as your hands being in your lap.

·         Brew a cup of hot tea and focus on the sensation of drinking it in this moment. How does the cup feel? How does it smell? How does it taste? Describe it aloud to yourself.

·         Describe a painting aloud, listing as many details as possible.

·         Carry an essential oil blend to smell when you feel stressed. Let the scent overtake you, and speak aloud about what you like about the scent.

 

5. Engage in a Mood Booster

When you're in a bad mood, you're likely to engage in activities that keep you in that state of mind. Isolating yourself, mindlessly scrolling through your phone, or complaining to people around you are just a few of the typical "go-to bad mood behaviors" you might indulge in.

But, those things will keep you stuck. You have to take positive action if you want to feel better.

Think of the things you do when you feel happy. Do those things when you're in a bad mood and you'll start to feel better.

Here are a few examples of mood boosters:

·         Call a friend to talk about something pleasant (not to continue complaining).

·         Go for a walk.

·         Meditate for a few minutes.

·         Listen to uplifting music.

 

 

 

6. Remove yourself from a situation that generates negative feelings. 

Sometimes the best reaction is walking away and avoiding your triggers altogether. If a situation can be reworked relatively easily and without hurting others, do what you can to remove yourself from it and your negative feelings.

·         For example, if you’re on a committee at work that includes people who are unfocused, you might get upset when attending the meetings. One strategy for dealing with this frustration is to ask to be re-assigned to a different committee

 

7. Try doing the opposite of what you would normally do. 

If you feel yourself reacting to strong emotions in a way that’s typical for you, stop yourself. Take a moment and think about what would happen if you tried the opposite of your usual reaction. How would the outcome change? If it would become positive or productive, try that new method instead of your old one.

·         For example, you might get bothered when your spouse regularly doesn't do the dishes. Instead of starting an argument, challenge yourself to do the dishes yourself, then politely ask your spouse if they could help.

·         If this sounds difficult, start is by changing one small thing at a time. Instead of yelling at your spouse, tell them how you feel in a more neutral voice. If this is still too hard, walk away and take a 5 minute break. Eventually, you can work your way towards changing your reaction for good.

 

 

 

 

9. Do nothing if someone is trying to frustrate you. 

If you can tell that someone is bothering you just to egg you on, take a deep breath and stay calm. Speak calmly and refuse to let them get to you. When you maintain your cool, the person egging you on will become frustrated and eventually stop.

·         When you feel ready to address them, first calmly tell them what you’re feeling. Say something like, “I get frustrated when I feel like you’re just trying to get a rise out of me.”

·         Then, address the issue at hand and ask them for their thoughts on it, then listen and respond to what they’re saying. For example, you could say, “Let’s actually talk about the issue here, which is trying to finish this project on time. What ideas do you have?”

 

 

 

 

10. Visualize yourself in a calm, safe place. 

Choose a place, real or imagined, that you find tranquil and soothing. Close your eyes and imagine it, creating as many details as you can, while breathing slowly and evenly. Let out the tension in your body and let the calmness of your safe place quiet your thoughts and emotions.

·         Your safe place could be a beach, a spa, a temple, or your bedroom—any place where you feel safe and relaxed. Think about the sounds you hear there, the things you’ll see, and even the smells and textures.

·         If you can’t close your eyes or completely visualize your safe place, try to picture it quickly. Remind yourself of that calm, centered feeling and take a couple deep, quiet breaths.

·         If you’re experiencing a negative emotion while you visualize, imagine it as a physical object that you can remove from your safe place. For example, your stress could be a pebble that you can throw away, imagining your stress leaving your body as you do so.

 

 

CONCLUSION

Emotional development is a complex task that begins in infancy and continues into adulthood. The first emotions that can be recognised in babies include joy, anger, sadness and fear. As children’s sense of self develops, more complex emotions like shyness, surprise, elation, embarrassment, shame, guilt, pride and empathy emerge. School aged children and young people are still learning to identify emotions, to understand why they happen, and how to manage them appropriately

ENDING

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 written by......

                                           Deepak Shukla

                                           2/NOV/2022