Handling Emotional Outbursts
Our emotions and feelings play an important role in the way we behave and how our personality is shaped. We are emotional beings everything that happens around us effects us directly or indirectly. Our circumstances and situations decide how we will behave and most of the time this is based on how we feel emotionally.
That is why we are all so vulnerable and are like volcano waiting to explode but before we explode emotionally we need to focus on self regulation. All that happens around us does not require our attention and reaction. Feelings and thoughts are like waves we can't stop them but we can learn to navigate them. This navigation of emotions and feelings is part of our self care and mindfulness. That is why emotional regulation is important to our wellbeing as it stops us from exploding and becoming a emotional mess.
Let's look at few things you can do to prevent yourself from reacting emotionally
- Whenever you feel you are about to be reactive just take a break, stop and do deep breathing for 60 seconds this reconnects your mind and body.
- Always declutter your mind by going out for walk and reflect upon things in objective manner
- Take a step back have a glass of water and calm your self. this helps you relax and let the emotion pass.
- At times it is better to walk away from the situation and give yourself time to process the experience. Walking away can help you give perspective and at the same time regulates your reaction and clear your mind.
- It may sound cliché but counting till 10 will help you calm and prevent you from being emotionally reactive. This also helps in regulating associated feelings of anger, hate and frustration.
- To change current the thought process is an effective way to relax yourself and beat way to do this is to think happy thoughts and give yourself positive affirmations…the best one that works is 'ALL IS WELL'.
- Be aware of your senses, to stop reacting emotionally focus on positive sensation…think of 2 things you can smell, see, hear and feel…this will not only redirect your emotions but will also help you refocus on yourself.
- Writing down your thoughts and what effects you most about the situation is another very useful and reflective way of inculcating self regulation.
- Gaining control over emotions will help you become mentally stronger. Managing emotions requires practice and dedication and you will observe over a period of time you will be better at emotional regulation and deal with any challenging situation.
So next time, whenever you feel you will explode, stop, take a step back and re-think….
FAQ
Why is emotional regulation important for our well-being?
Emotional regulation is crucial for maintaining mental balance and well-being. It helps prevent overwhelming responses to situations, thus avoiding emotional turmoil. Proper emotional regulation can lead to more stable relationships, better decision-making, and improved mental health.
How can therapy assist in improving emotional regulation?
Therapy offers guidance and techniques for better understanding and managing emotions. A therapist can provide strategies for recognizing triggers, understanding the underlying causes of emotional responses, and learning how to navigate feelings more effectively.
What are some signs that someone might need help with emotional regulation?
Signs that someone may struggle with emotional regulation include frequent emotional outbursts, difficulty calming down after being upset, a tendency to react impulsively based on emotions, and ongoing feelings of being overwhelmed by their emotions.
Can emotional regulation techniques prevent mental health issues?
While emotional regulation techniques are beneficial for overall mental well-being, they are not a guaranteed prevention for mental health issues. However, these techniques can be an integral part of managing symptoms and improving mental health in conjunction with
professional therapy
.
Is it possible to control all emotions?
It's not possible or healthy to control all emotions. Emotions are natural responses to our experiences. Emotional regulation aims not to suppress emotions but to understand and manage them healthily.
How does mindfulness contribute to emotional regulation?
Mindfulness contributes to emotional regulation by increasing awareness of the present moment, including current emotions and thoughts. This awareness allows for a more measured response to emotions rather than impulsive reactions.
What role does self-awareness play in emotional regulation?
Self-awareness is key in emotional regulation as it involves understanding one’s emotional triggers and patterns. This understanding is crucial for developing strategies to manage emotions effectively.
How can writing down thoughts aid in emotional regulation?
Writing down thoughts can provide a reflective way to process emotions, understand them better, and gain perspective. This practice can be a therapeutic tool for managing overwhelming emotions and developing self-regulation strategies.
In what ways can deep breathing assist during an emotional peak?
Deep breathing helps calm the nervous system and can provide a momentary pause during heightened emotions. This pause can create space for a more rational and less reactive response to emotional stimuli.
Can emotional regulation improve relationships?
Yes, effective emotional regulation can significantly
improve relationships
. It aids in communicating more effectively, reduces conflict, and promotes a deeper understanding of both one's own and others' emotional states.
Priyanka is a qualified Counsellor, based in Sector 45, Gurgaon, India.
With a commitment to mental health, Mrs Charan provides services in English and Hindi/Urdu, including Corporate Workshops, Counselling (Career), Counselling (General), Mediation, Online Counselling / Phone Therapy, Psychotherapy (CBT), Training (Communication Skills) and Training (Life Skills).
Mrs Charan has expertise in Adjusting to Change/Life Transitions, Adolescent Counselling, Adoption Issues, Anxiety Disorders, Infertility Counselling, Online Counselling, Parenting Issues and Stress Management.
Click here to schedule a session with Mrs Charan.
Important:
TherapyRoute does not provide medical advice. All content is for informational purposes and cannot replace consulting a healthcare professional. If you face an emergency, please contact a local emergency service. For immediate emotional support, consider contacting a local helpline.
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