At many people, irrespective of a floor, rather often emotions can get the best of reason. Usually it occurs in stressful situations when it absolutely not by the way. Will cope with himself happens quite difficult, especially if the person by the nature is emotional and sensitive. Emotions is a complex of thinking and physical stimulation. Thoughts directly affect health, and the health, in turn, influences thoughts. To learn to keep under control the consciousness not so difficult as can seem at first sight. We will understand this article how to learn to control the emotions and feelings, relying on psychology and knowledge of experienced experts.
Make pauses
In stressful situations it is necessary to accustom itself to make pauses. You should not overload yourself with continuous reflections on what upset you. Such process not only will not save from a problem, but also will not allow to look at it from other foreshortening.
It is extremely necessary to take a break that streams of thoughts went to other course more pleasant for the person. It is possible to be distracted by any of the hobbies: to read the interesting book or just article on the Internet, to watch the movie (positive, not drama) or amusing, entertaining videos on YouTube.
It is in addition possible to drink tasty tea with chocolate or candies, or to communicate to close people on abstract subjects. Now it is important to distract actions, positive and pleasant for himself which for a certain time will allow negative thoughts to leave you.
Whether you know? The nature awarded the person with 43 muscles which are responsible for a mimicry. They help to express a full range of emotions.
You monitor breath
We remember that emotions consist in a combination of physical reactions and thinking. The brain at first reacts to physical incentives then transforms them to emotions. For example, if to remember feelings which the person has during fear then it the increased heartbeat, dryness in a mouth and so forth will be obligatory. If to begin to control the breath, there is an opportunity to resist to such reactions of physiology.
First of all it is necessary to find the place where there are no external irritants. To be there it has to be comfortable. Slowly make a deep breath through a nose. In the course of filling of lungs it is necessary to expand with air a stomach and a thorax. Then it is necessary to hold the breath for a moment then also slowly to exhale. Having made within one minute of 6-10 such breaths and exhalations, it is possible to improve the state considerably.
Laugh
Council at first sight can seem quite strange. It would seem how it is possible to force itself to laugh if the problem overflows and it will be much easier to begin to cry. Despite this, reception works very well. Almost it is possible to find something silly in each situation, amusing and ridiculous. The humour will help the person to abstract a little at least from negative emotions, to feel more comfortably and also to change the attitude to emotions.
For example, if the reason of frustration consists in accidentally made reservation in the course of the important performance, then it is worth thinking of it not as about a problem, and as about "amusing failure".
If the stress was caused by offense and rage at the chief whom you mentally call "donkey", it is possible to try to imagine the words in literal sense, leading up a situation to the point of absurdity. Present a donkey with a portfolio, in a suit, a shirt and a tie. It is strange, illogical and is to some extent silly, but will surely amuse you and it will be much easier to control anger.
Important! Humour – one of the most useful ways to reduce stress. It is connected with the fact that ridiculous words and objects demand from a brain of bigger work therefore there is no resource left for processing of negative emotions simply.
Play sports
Performance of physical exercises will be one more recommendation how to learn to control the emotions and not to be nervous. Many people who actively play sports or just make jogs, note improvement of mood and a charge of cheerfulness for all day.
The fact is that at physical activities, the organism begins to produce endorphins, and they, in turn, promote improvement of mood. Playing sports, itself can set some definite purpose in addition. For example, the number of kilometers which you want to overcome, or the number of approaches on exercise machines.
For improvement of an emotional state it is possible to begin to do fitness, kallanetiky, yoga, sports walking.
Thus, having reached the desirable, it will be possible to raise the self-assessment. In case you consider that active sport not for you, it is possible just to walk in the park, or to make any work on the garden site if such is.
It is important that it was not a burden, it is not necessary to force itself. During physical activity the body temperature increases a little, and it makes the calming impact on an organism of most of people.
It is important! If for a long time to imitate any given emotion, the person will be captured by these feelings really. It extends as to negative emotions (rage, disgust), and to positive.
Work with imagination
During the quarrel there can be desire to raise the voice or even to hit the opponent. The main reason for such negative manifestations consists in accumulation of emotions in itself. Play with the imagination. Present all what you would like to tell and make with the interlocutor in the head.
For example, if you the woman and very strongly took offense at the spouse, the whole day is not obligatory to be angry and be at all ready to attack with claims for the husband as soon as he crosses a threshold. Play the whole movie in the imagination. What would you tell it what you would hear in reply? Present how you throw into it a crystal vase, it flies by in two centimeters from it, the husband turns aside.
Think over everything the most fine details. It is so possible to kill two hares. First, mentally you will already throw out all the negative on the spouse, and it will not suffer from it. Most likely, to you ""the second time"" when it comes home will not want to quarrel after that with it. And secondly, representing such absurd situation in the head, it will become possible to you just ridiculously and the negative which tortures you will come to naught.
Whether you know? Feels any given emotion of people during time from a fraction of a second to several minutes. Unfortunately, negative emotions can be experienced much longer.
One more mode of work with imagination is to present that you are surrounded with an impenetrable fencing, a wall. And all negative which goes to your party breaks, hitting against this barrier. It is not important how this wall will look and of what material it will be made.
Perhaps, it will be transparent and air. The main thing that behind this wall you felt in full tranquility and safety. Still it is possible to imagine that you have a lightning rod by means of which you as if thunderstorms take away from yourself any negative actions.
Read about increase in brain activity, ways of development of logical thinking.
Write on paper
How quickly you will be able to learn to control yourself both not to be angry and not to be nervous at the slightest pretext, directly depends on whether you will be able to define the emotional incentives. People all different, and each person can be upset and be upset for various reasons. It is necessary to understand first of all what causes in you such unpleasant emotions.
It can be helped by maintaining the diary. There it is necessary not just to write down that you are upset, and to specify specific circumstances which upset you. What occurred? What did you at the concrete moment feel? How did react? Would you like to react differently? Such order of maintaining the diary will teach to analyze the emotions and to control them in the future.
In case you took offense at the darling, try to write him the letter. It is not obligatory to send it, of course, at all, but it is worth writing. Most in detail paint that you does not arrange what upsets that you would like to change. Such exercise will help to put the thoughts in order and to release emotions outside, without doing at the same time harm to either close people, or the organism.
Those who likes to draw can recommend to splash out the feelings on paper. There it is possible to draw everything that disturbs you. Draw a ridiculous caricature of a subject which irritates you. Draw circumstances which will save you from discontent and will make happy.
It is interesting to read about that how to hold self-checking.
You follow the thread of behind thoughts
Thoughts of the person have huge influence on its state and health therefore it is very important to watch them. Thinking constantly of problems and negative aspects of life, it is possible to attract all life to itself only negative emotions.
- To think of positive. Yes, it is not always simple, but if to enter such thinking into a habit, in a different way you will not be able any more. Positive thinking helps to remain the optimist, to quickly find a solution in problem situations, to set the accurate purposes and is sure to them to go.
- Fight against negative thoughts. If you noticed that in your head negative situations and thoughts are usually scrolled, namely so at the vast majority of people and occurs, it is necessary to change such trend urgently. Think up to yourself a word which will stop a stream of negative thoughts, for example "no" or "stop".
And when in the head the undesirable negative thought will creep in, you will be able to drive away it in such magic way. It is also possible to put on an elastic band or a bracelet which stretches a hand. When it is necessary to switch the thoughts to the positive course, click it on a hand. It will be so possible to bring up in itself a reflex on positive thinking.
- To abstract from the thoughts. Sometimes it is necessary just to abstract. Present that it is not your thoughts, but just separate pictures which you check as a slideshow. They do not influence on you at all, it is not necessary to hope and believe in them.
Apparently, to learn to constrain emotions not and it is difficult. It is important to accept existence of a problem and to use for its decision at least some of the offered ways.