Here's how to stop overreacting and how to control your emotions in the moment! The power of not reacting means leaving space to respond instead of reacting emotionally during a difficult conversation or situation. It's important to learn some self control techniques so that impulsive behavior doesn't get out of hand! This is where a little bit of psychology comes in handy!
Self control is a skill that's useful for all areas of your life, including interpersonal relationships. If you're able to stay calm and collected even when someone else triggers you, then you'll be able to better communicate and resolve conflicts more quickly. And that's just one way this skill can help you out!
If you feel like your emotions control you and you're always reacting to things and never get a chance to think about what's going on, then you need to learn how to control your reactivity. This video will teach you how to stop overreacting and stay calm when triggered emotionally, so you can start responding rationally instead.
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Brainy Dose Presents: The Power of NOT Reacting, - How to Control Your, Emotions Do.
You have a temper and get worked up over the smallest things? If so.
You need to learn how to control your emotions.
In a world full of stressful situations.
It can be easy to get caught up in all the chaos.
By being mindful of your emotions and learning to keep them in check, you can take back control of your life and make positive changes for the future.
This video, you’ll learn how to keep your emotions under control and what you should do in those heated situations.
Number 1 - Identify, Your, Emotional, Triggers Identifying.
Your emotional triggers is the first step to controlling your emotions.
Emotional triggers are things that make you feel angry or upset.
They can be anything from certain people, memories and places, to specific words and even smells.
We all have different triggers.
So this requires some self-reflection and introspection.
Knowing what triggers your emotions will help you manage them more effectively.
Instead of lashing out in anger.
Number 2 - Take, A, Few, Deep, Breaths Whenever, you find yourself becoming overly agitated.
Take a minute to breathe and calm yourself so that you don't react in a way.
Breathing is one of the most effective ways to calm down quickly when you’re, angry, upset, or frustrated.
This can be especially useful if you're feeling overwhelmed by stress.
Taking three to four deep breaths soothes your nervous system and reduces stress, which in turn helps you relax and feel more in charge of your emotions.
Number 3 - Don't, Bottle, Up, Strong, Feelings You may think that bottling up your feelings will make them go away.
But this is not true.
It comes to controlling your emotions.
The key here is regulation, not repression.
Your emotions means acknowledging that you have strong feelings and knowing how to best deal with them in a healthy way, like talking about them or writing them.
Repressing, your emotions means avoiding or ignoring what you feel and pretending that you don't care about.
Something, when deep down you really do.
This can cause a buildup of negative feelings and lead to aggression later on, down the road.
Number 4 - Use I-Statements Instead of You-Statements When, you're triggered, your emotions might be storming inside you, but know that your choice of words can either help improve the situation, or make things worse.
When someone says or does something you don't like, it's easy to say things like "You always do this" or "You.
Never listen." But using such statements will likely just provoke anger and defensiveness from the other person.
Instead of putting blame on someone for your emotions, take responsibility and acknowledge how you feel.
For example, rather than saying, "You, are always late!".
Say, "I feel upset when you are late, because it makes me worry about your safety." This keeps it focused on how you feel, instead of making judgments about the other person's behavior.
Number 5 - Don't Raise, Your, Voice Raising, your voice is a sign of losing control.
You get angry, it's natural to want to express your feelings and thoughts in the loudest way.
Possible, but this doesn’t do anything more than escalate.
Conversely, your words will have more power when you use a calm and assertive tone.
You may even be able to persuade someone who disagrees with you.
If your argument is backed by facts and logic.
Maintaining, your composure helps both parties feel respected and improves communication, making it easier to resolve conflicts.
Number, 6 - Avoid, Making, Assumptions Assuming things about other people's behavior or intentions without being entirely sure of them, can lead to some pretty explosive.
Assumptions are dangerous because they are based on incomplete, information.
You make an assumption and overreact based on that.
The other person may feel, attacked and start overreacting, too.
So next time someone says or does something you disagree with or don't understand, don't jump to.
Instead, ask questions to clarify what they mean before forming an opinion about their comment or action.
This will allow them to explain themselves more clearly so that you can both fully understand one another's position and move forward.
Number, 7 - Empathize When, you feel, like your emotions, are getting the best of you.
You may get carried away by them, instead of staying rational about what's happening.
This is especially true when dealing with a difficult situation involving another person.
If you want to control your emotions, when things get heated, then being able to empathize with others is extremely important.
This requires you to imagine yourself in their shoes and see the situation from their perspective! As hard as it may be at times.
You need to keep in mind that everyone has problems and issues.
They might be having a bad day or some kind of challenge in their personal life.
You may not always agree with someone's behavior or opinions, but having empathy for them will allow you to respond more appropriately.
Number 8 - Take, A, Time Out If you've tried everything and are still struggling to keep your emotions in check.
Take a time.
It's, an effective strategy for preventing overreaction and resolving conflict.
It gives you the opportunity to calm down, to think about what you want to say or how you want to say it and return with a clearer head.
This is particularly helpful if the other person makes you feel hurt or defensive.
A few minutes alone can help defuse some of the tension before returning and engaging in constructive dialogue.
When you don't react, you leave space to respond.
You can always choose your attitude and the way you process information, even if someone else is trying to provoke a reaction from you.
You control, your emotions and how they affect your actions.
This means that if someone tries to get under your skin, it's ultimately up to you whether or not that incident will spark an emotional reaction in you! If.
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- Consider your emotions without judging them. When a situation upsets you, take a moment to process your emotions. ...
- Look at things from a different point of view. ...
- Replace negative thoughts with positive ones. ...
- Be kind to yourself.
Non-reaction can benefit you in many important ways, including in helping you manage stress and improve relationships. Using slow, diaphragmatic breathing, meditation, and other informal mindfulness practices, you can respond more effectively to what comes up for you in any given moment.Is there a way to control your emotions? ›
- Take a deep breath. Instead of reacting right away – whether positively or negatively – give yourself a moment to process what just happened.
- Find out what you're feeling. ...
- Replace negative thoughts. ...
- Channel your energy. ...
- Explore your emotions.
The easiest way for you to numb your emotional response is to control your surroundings. Make sure that you are not triggering extreme emotional responses in the first place. If you know that certain people, places, and activities bring out the worst in you, try to stay away from them as much as possible.What does the Bible say about controlling your emotions? ›
But don't let the passion of your emotions lead you to sin! Don't let anger control you or be fuel for revenge, not for even a day. Don't give the slanderous accuser, the Devil, an opportunity to manipulate you!Why can't I regulate my emotions? ›
Being unable to control emotions can be temporary. It could be caused by something like a drop in blood sugar or exhaustion from lack of sleep. However, some people experience a constant inability to control their emotions because of a chronic condition.What is the ability to control emotions called? ›
Emotional Intelligence (EI) is the ability to manage both your own emotions and understand the emotions of people around you.How do you ignore thoughts in your head? ›
- Pause a Moment. If you are feeling stressed, anxious, or stuck in negative thinking patterns, PAUSE. ...
- Notice the Difference. NOTICE the difference between being stuck in your thoughts vs. ...
- Label Your Thoughts. ...
- Choose Your Intention.
According to Alexandra Reichenbach from University College London, our brains have separate hardwired systems that visually track our own bodies, even when we're not paying attention. In fact, this network triggers reactions even before the conscious brain has time to process them.What is the art of not reacting? ›
The Art of Not Reacting involves being able to detach yourself from situations that are not going to benefit you, and compose yourself by feeling your emotion but not fueling it or reacting to it.
These inert, or nonreactive, materials include things such as glassware, plastics, nitrogen, and the noble gases.How do you not react to a narcissist? ›
- Establish Your Boundaries. Firmly state your boundaries and stick to them. ...
- Stay Calm. ...
- Don't Overreact. ...
- Empathize With the Narcissist & Validate Their Viewpoint. ...
- Physically Distance Yourself. ...
- Don't Raise Your Voice. ...
- Pause to Discuss. ...
- Remember This Is Not About You.
- selective serotonin reuptake inhibitors (SSRIs) escitalopram (Lexapro) paroxetine (Paxil) fluoxetine (Prozac) sertraline (Zoloft)
- serotonin-norepinephrine reuptake inhibitors (SNRIs) duloxetine (Cymbalta) venlafaxine (Effexor XR) desvenlafaxine (Pristiq)
Emotional numbness, also known as affective blunting, means that a person is unable to experience emotions. Alternatively, they may feel as though they are cut off from their own emotions. Some signs and symptoms that may be associated with emotional numbness include: feeling disconnected from one's body or thoughts.How to be emotionally stable? ›
- Allow yourself to feel.
- Reflect on your emotions.
- Focus on physical sensations.
- Set boundaries.
- Consult a doctor.
The limbic system is a group of interconnected structures located deep within the brain. It's the part of the brain that's responsible for behavioral and emotional responses.How does God view emotions? ›
As a result, His emotions are not influenced by false beliefs or negative thought patterns. God is never moody or emotional in a way that we as humans can be moody or emotional. God is Immutable, a fancy way of saying unchanging. In other words, He does not shift moods, feelings or emotions on a whim.What God says about emotional pain? ›
“The Lord is near to the brokenhearted and saves the crushed in spirit.” The Good News: Even when you're in low spirits, God still loves you.What happens when you suppress your emotions for too long? ›
Suppressed emotions stay in the body. The effects of suppressed emotions include anxiety, depression, and other stress-related illnesses. Such suppression can lead to alcohol and substance abuse. (Read more about the link between childhood trauma and addiction here.)What is an uncontrolled emotional outburst called? ›
Pseudobulbar affect (PBA), or emotional incontinence, is a type of emotional disturbance characterized by uncontrollable episodes of crying, laughing, anger or other emotional displays.
Causes of Emotional Instability
These include genetics, mental health history (including past trauma), and exposure to certain stimuli such as drug use and abuse. Some of these risk factors cannot be controlled, while some can only increase the likelihood of developing emotional instability.
People who are distressed by recurring, unwanted, and uncontrollable thoughts or who feel driven to repeat specific behaviors may have obsessive-compulsive disorder (OCD). The thoughts and behaviors that characterize OCD can interfere with daily life, but treatment can help people manage their symptoms.Why can't I control my intrusive thoughts? ›
Intrusive thoughts are often triggered by stress or anxiety. They may also be a short-term problem brought on by biological factors, such as hormone shifts. For example, a woman might experience an uptick in intrusive thoughts after the birth of a child.What happens if you ignore your thoughts? ›
Trying to suppress a thought will keep it alive because you're spending time and energy on it. Trying to ignore it wouldn't be that different. You're still trying to get rid of it and in an attempt to ignore it, you might avoid situations that could trigger it, which is putting the thought in charge of your life.Why do I react so emotionally to everything? ›
Why You Might Feel Like the Most Emotional Person in the Room. Feeling heightened emotions or like you're unable to control your emotions can come down to diet choices, genetics, or stress. It can also be due to an underlying health condition, such as a mood disorder or hormones.Why do I react so emotionally? ›
When we feel stressed, angry, or hurt, we tend to react impulsively. We are in a state of fight-or-flight and tend to react emotionally, that is, to overreact. That overreaction is emotional reactivity. In that moment, our perceptions of the situation are altered.Why do I always react emotionally? ›
Why You Might Feel Like the Most Emotional Person in the Room. Feeling heightened emotions or like you're unable to control your emotions can come down to diet choices, genetics, or stress. It can also be due to an underlying health condition, such as a mood disorder or hormones.Why do my emotions get triggered so easily? ›
Our triggers are rooted in our past traumatic experiences. In an effort to protect us from further harm, our brains scan for stimuli that might indicate a threat. That means that sometimes, we have outsized reactions to seemingly innocuous stimuli.What do you call someone who can't control their emotions? ›
Emotional dysregulation refers to the inability of a person to control or regulate their emotional responses to provocative stimuli. It should be noted that all of us can become dysregulated when triggered.What causes high emotional reactivity? ›
Some causes can be early childhood trauma, child neglect, and traumatic brain injury. Individuals can have biological predispositions for emotional reactivity that can be exacerbated by chronic low levels of invalidation in their environments resulting in emotional dysregulation.
Emotional dysregulation occurs when a person isn't able to control their emotional responses, which is common in ADHD. “Simply put, ADHD takes away the brain's pause button,” Roberts explains. “For many adults with ADHD, it can feel like a roller coaster inside.