How to Control Your Emotions During a Difficult Conversation
Sitting still when you’re having a difficult conversation can make the emotions build up rather than dissipate.
Standing up and walking around helps to activate the thinking part of your brain.
This is a professional note extracted from an online article.
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It’s hard not to get worked up emotionally when you’re in a tense conversation: a disagreement can feel like a threat.
But if your body goes into “fight or flight” mode, you may lose access to the part of your brain responsible for rational thinking.
When you start noticing yourself getting tense, try to focus on breathing (on feeling the air coming in and out of your lungs).
This will take your attention off the physical signs of panic and keep you centered.
Come up with a phrase that you can repeat to yourself to remind you to stay calm.
Some examples: “This isn’t about me,” “This will pass,” or “This is about the business.”
To distance yourself from the feeling, label it.
This allows you to see your thoughts and feelings for what they are, and not bury them or let them explode.
The more time you give yourself to process your emotions, the less intense they are likely to be.
Excuse yourself for a moment: get a cup of coffee or a glass of water, go to the bathroom or take a stroll. Don't give the impression that you are desperately trying to escape.
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Training ourselves to look for and see this emotional complexity is key to better understanding ourselves when we’re upset and moving on in a healthy way.
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Emotions are powerful and managing it is tough at times. But by gaining control over them makes you mentally stronger.
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