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7 Tools That Will Help You Manage Emotions Effectively

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https://www.inc.com/justin-bariso/7-ways-managing-your-emotions-is-like-watching-netflix.html

inc.com

7 Tools That Will Help You Manage Emotions Effectively
Our emotions are an integral part of our lives. They protect us by alerting us to danger. They add color to our lives and help us find meaning to our existence. In my forthcoming book, I compare our control center to a media player.

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Emotions

Our emotions are an integral part of our lives.
They protect us by alerting us to danger. They add colour to our lives and help us find meaning ...

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We can't really control our feelings

But we can control our reactions to those feelings.

By increasing our awareness of emotions and their effects, and then focusing on our thoughts, we can learn to manage our emotional ...

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"The Neftlix method" to control emotions

  • The pause button. Create a habit of thoughtful action. Train yourself to take a moment to stop and think before you act or speak.
  • Volume control. Train yourself...

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2. Mind Your Tone

We tend to respond to people using the same tone they use to speak to us.

If you need to have an emotionally charged conversation, speak in a way that's calm and collected. And ...

3. Mute

Sharing your opinion when others are aggravated can be counterproductive. If things get emotional, and you can’t leave, you may need to stop talking and let them express their feelings.

Breathe deeply and remember that moods are temporary. And that their words at this point may be extreme or exaggerated; resist the urge to respond in kind. Often, once they let everything out, they'll calm down. 

4. Record

Recording is concentrated listening, with the intent to learn more about another's perspective. You're not trying to figure out how to reply; instead, you're listening to understand.

As you tune into another, don't judge or offer advice. Instead, focus on learning more about how the other person sees you, how they see themselves, and how they see the situation.

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Take Up Knitting

Keeping your hands busy has been found by research to help keep the mind off of worries. Verbal distractions, such as counting out loud, had no benefit.

Keeping your hands and mind bus...

Write Down Your Worries

Getting your emotions down on paper can decrease anxieties, as you reassess them while writing. 

Engage In Forest Therapy

Spending time within a forest setting can reduce psychological stress, depressive symptoms, and hostility, while at the same time improving sleep, and increasing both vigor and a feeling of liveliness

20 minutes of walking in the woods and listening to the sounds of nature alter cerebral blood flow in a manner that indicated a state of relaxation and reduced stress hormone levels.

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The 'tiny habits' method

You can hack your motivation and make changes that last by using the Tiny Habits method.

It works by breaking down big changes into tiny actions, find where they fit naturally into your li...

Repetition and habits

Habits can form very quickly. For instance, give someone a new phone, and their emotional response to using the device will wire in a habit very quickly. There is no need for repetition.

New habits then form as long as people have a strong positive emotion connected to the new behavior.

Designing for habit formation

Emotions create habits, not repetition. If you are designing a new habit, you are really designing for emotions.

Intentionally create feelings of success to wire in the habits that you actually want in your life.

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