Being overly emotional may mean reacting to feelings like anger, sadness, and fear quickly instead of letting all of your intelligence weigh in.You are relating to your emotions in a way that is not always constructive if you feel overly emotional.It is important to listen to your emotions in a way that benefits you, not hurts you.
Step 1: Breathing techniques can be practiced.
When you experience overwhelming emotions such as rage, endless crying, or deep disappointment, breathing can help calm you down.Focus on your breathing if you are overwhelmed by emotional intensity.Breathing techniques can help you manage your emotions.As you experience intense emotions, they bring you closer to experiencing yourself and your body.Breathing can bring you back to your body.You can use your breath to moderate your emotions.You will feel more relaxed if you shorten your breaths.Feel your stomach rise and fall when you breathe deeply into your lungs.Feel your body, mind, and emotions relax when you count slowly.Check out How to breathe deeply for more breathing exercises.
Step 2: Don't think about past events.
You may start to feel depressed if you spend a lot of time thinking about the past.When your thoughts and feelings live more in the past than the present, it can be hard to learn from past mistakes.It can be hard to forgive yourself or other people when you ruminate.Take your mind off of the situation if you find yourself ruminating.Don't talk about what you're ruminating on, just exercise, read a book, or call a friend.Know when to let the past go so you can learn and grow from it.You cannot change what happened in the past, so you have to let it go.Let the event change your behavior.Depression is linked tomination.Depression can make it hard to move forward, and therapy can help.How to know if you have depression and how to overcome depression can be found in this book.
Step 3: Don't jump to conclusions about the future.
You burn a lot of emotional energy worrying if you feel anxious.You may be worried about getting sick from germ exposure or not doing tasks correctly.You can't help but worry about your fears, even though you know they are irrational.You may be afraid of catastrophes.If this sounds like you, you should learn how to calm your anxiety by using relaxation techniques, cognitive approaches, and accepting uncertainty.There is more information about how to control anxiety.
Step 4: You should change your strategy.
If you are struggling to remove yourself from unpleasant emotions, try a different strategy.You may be able to cope with the emotional experience better if you can't remove it.If you are trying to cope with rage and still feel angry even after removing yourself from the situation, try drawing or coloring.Go for a walk or distract yourself with music.You can read a book, play with your pet, or garden.
Step 5: Use a diary.
You should write in a diary about your stressors and how you deal with them.What events did you respond well to and which ones were more difficult?You can cope with emotions consistently by finding ways to move past them quickly.You can use a diary to track what methods work well, what situations cause your emotional reactivity, and how you work through each situation.
Step 6: Keep an eye on your expectations.
The way you feel may be influenced by how you expect to feel.You might end up feeling sad if you expect a movie to make you sad.If you notice yourself placing expectations on how you should feel, hold off on making a decision until you have completed the situation.You can consider which situations you want to enter into.
Step 7: Control what you can.
Problem solve how to either avoid or curb your strong emotions by thinking about what events triggered them.If you tend to get anxious because you run late for work, adjust your morning routine so that you are not rushing, and budget extra time for traffic or other surprises.If there is a group of people that bring out a lot of unpleasant emotions, reduce your time with them.When you have control of the situation, take it.
Step 8: The situation should be changed.
You should modify your expectations if you find yourself constantly disappointed.If something isn't perfect, it's not worth sharing with other people.It is okay to modify the situation if you have a deadline.It is possible to say, "While my project isn't perfect, I'm proud of it and I know I did good work." if you have lofty ideas and expectations.You can call in help from other people, or choose a goal that is less lofty, but doable.
Step 9: Although not always true, remind yourself that feelings are valid.
You are allowed to feel your feelings, but remember that a feeling doesn't mean truth.This is also true of thoughts.If you feel like reacting to something, remember that you may not have all of the information yet, and your thoughts and feelings may change.Your thoughts and feelings don't define you.
Step 10: Inquire before judging.
You can jump to conclusions if you don't get all of the information first.You should wait until you have all the information to make a decision.If you are in an argument, don't plan your next move.Asking questions will help you understand the full situation before making a judgement.Don't jump to conclusions if you're upset that your partner is late.Don't ask what happened without being judgmental or accusing.
Step 11: Don't react to emotional eruptions.
If someone is emotional in an argument, don't have more reactivity.Practice active listening skills.It will not contribute to a solution if you react to another person's strong emotions.If someone is angry and attacking you, don't go straight to the defense.Listen to the person, make an effort to understand her thoughts and feelings, ask questions, and calmly reply.
Step 12: I statements can be used.
It can lead to conflict if you put someone on the defensive.The other person might blame you for something.Taking responsibility for your emotions is a way of not blaming others.You gain control of your emotions by claiming them as yours.Instead of blaming someone, say, "You didn't show up and you blew me off again; you're such a jerk; I felt really hurt and abandoned."
Step 13: Is it possible to identify emotions.
To adequately address each emotion, you need to know what you feel.When you notice an emotion coming through, start to reflect on how your body feels.If you feel angry, you may notice your breathing, muscles, and skin getting flushed.If you are happy, you may feel lighter in your body.Your body is communicating.Write each emotion down.For instance, write a journal entry for sadness and write down all the things that make you sad.If you want to focus on any of the emotions, do the same thing.
Step 14: Each emotion has a message.
You feel emotions as a communication system.You may feel anxiety as a way to express fear.Emotions can cause physical or emotional stressors that we choose to avoid.Ask them what they're saying to you when your emotions come up.If you feel sad, ask yourself, "What have I lost?" or "Do I feel like my values are being attacked?"
Step 15: Increase your understanding.
You should be able to see your emotions less and the emotions of those around you.Being able to empathise is a part of emotional intelligence.Take a step back and notice the emotions of the people around you, if you find yourself focusing mostly on your own emotions.Take into account the emotions they feel and recognize them.Increasing your empathy helps you relate to people more effectively, respect their emotional experience, and take the spotlight off of yourself.What is this person feeling right now?
Step 16: Be aware.
Staying present can help you manage your emotions.It is possible to observe your thoughts and feelings without judgement."I shouldn't be sad about this, I should be happy" are some of the judgemental thoughts you should try to turn away from if you find yourself feeling sad.What's wrong with me?I still have strong emotions about that incident so try to be objective.That's interesting.It is possible to have benefits for emotional, mental, and physical health.Some practices include tuning into your senses and observing them.Look at your breathing and see how it moderates your feelings.There is more information about how to do meditation.
Step 17: You can see a therapist.
A therapist can help you if you find it hard to relate to your emotions or find ways to control them.A therapist can help you process your emotions while also giving you an outlet to release them in a positive and constructive way.If controlling your emotions feels impossible, talk to a therapist.It's a good idea to find a therapist that you feel comfortable talking to.Your therapist should be someone you can trust and who you are comfortable sharing embarrassing or vulnerable things with.It's okay to see someone else if you don't feel a connection with your therapist.