How can I handle my emotions when I feel that they have more power than me?

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How can I handle my emotions when I feel that they have more power than me?

1. Take a pause and do not judge them. It is an emotion, and we do not necessarily have to continue allowing it to dominate us. We tend to label emotions as bad and good emotions, but they are just emotions, neither good nor bad. They just are. A chair is a chair – it is not good or bad. Check what thoughts do you have that feed this emotion? Then without judging them, you can tell yourself I am having this thought and describe what you think, then you can remind yourself that not all thoughts are 100% true. Is there any other way you can look at this situation?

2. If it is difficult for you to see this situation in another way, then put a pause to those thoughts by doing other activities, and with more calmness, later we review what happened. Remember that when our emotions take over the moment, sometimes we fail to make the best decisions. In this case, we can go for a walk, or take a bath; something that involves movement. In general, connecting more with your body is ideal. Yet, remember to engage in the activity mindfully. Doing something different helps to chemically change your brain (might help us to have more dopamine or serotonin), which helps to create a better balance of being able to think things more calmly and not from our purely emotional mind.

3. Use your breath. You can describe your inhalation and exhalation by saying the following as you inhale: “I know that I am inhaling 1” and when you exhale, tell yourself: “ I am exhaling.” Remember to breathe from the stomach. When you begin the second inhalation, tell yourself: “I am inhaling, 2”. And slowly breathe out, tell yourself: “I am breathing out.” Continue counting until 10.

4. It is important to remember that our emotions are not always right. Is it important to review from a distance what is causing these emotions? What thoughts are we having? Are they based on evidence or assumptions? What thoughts are hurting us? There is a different way of looking at this situation. Sometimes it can be difficult to see a situation in another way, but it is important to be open and curious to see how else I can see this situation? Writing it down and/or talking about it can help us.

5. Remember that emotions are temporary; the intensity most of the time will decrease. Remember you are not alone, and you are not your emotion. On many occasions, nobody taught us to deal with our emotions, so it is important to learn to self-soothe: touch a soft blanket, light up a scented candle in your room or wear comfortable clothes and enjoy how it feels on your skin.