We all go through things daily that is going to make us second guess why we are working so hard? It’s easy to lose control of yourself and do something stupid in the heat of the moment. We are all not perfect. Here are 5 ways to get over the hump next time…
Stop and re-focus. It can be easy to get swept up in an emotion and end up reacting in ways that you don’t want. If you feel yourself start to spiral into an uncontrollable emotional reaction, take a conscious step back from what’s going on and focus on your physical senses. This can help “distract” your mind from feeling overwhelmed by keeping you in the present moment
Take charge of your breathing. When your body experiences intense emotions, you may enter the body’s “fight or flight” mode. This response activates your sympathetic nervous system by sending adrenaline and other chemicals racing through your body, raising your heart rate, making your breathing shallower, and causing your muscles to feel tight and tense. Breathing deeply and evenly will help you feel calmer and will provide much-needed oxygen to your body, helping you relax.
Try progressive muscle relaxation. Progressive muscle relaxation, or PMR, can help you calm down by systematically tensing and releasing your muscles in groups. It’s a good way to relieve stress and tension. PMR can also help you learn to recognize the signs of physical tension in your body.
Use visualization techniques. Some people may find that visualizing a relaxing experience can help them control immediate emotional responses. It can take a little time and practice, but once you’ve got a handle on your preferred visualization, it can be very useful in transforming stressful moments into moments you feel confident to handle.
Consider how your family handles emotions. Psychologists suggest that children learn emotional regulation, or the ability to regulate and control their emotions, from observing and modeling how their parents and family members deal with emotions. How you learn to bond with your parents as a child can also affect how you interact with others as an adult, in what’s known as varying “attachment styles.” Understanding how your family handled emotions when you were a child can help you understand your current emotional habits. While it may be most helpful to explore your background with a mental health professional, there are some questions you can consider on your own:
© Alwayz Therro