Regulating emotions

Regulating emotions

Pausing

To remain cool when we stop working and spend time with people, we live with, we need a reminder to regulate our emotions. It could, for example, be the door handle that you use to open the door.

https://www.goodreads.com/review/show/3777340683 Page 180.

When things get heated for you, take a break, for example going to the bathroom or getting a cup of coffee. Standing up and walking around helps to activate the thinking part of your brain.

https://hbr.org/2017/12/how-to-control-your-emotions-during-a-difficult-conversation

Pausing helps us  create a space before we respond.  refrain from making a decision based on a temporary emotion.

https://www.goodreads.com/review/show/3777340683 Page 158.

Breathing

Breathing helps us  slow down the heart rate,  calm the mind and  be fully present.

Breathing through the nose is slower than breathing through the mouth and thereby slows breathing down. https://www.goodreads.com/review/show/3777340683 Pages 147-147.

When you start noticing yourself getting tense, breathe.

Breathing will take your attention off the physical signs of panic and keep you centered.

https://hbr.org/2017/12/how-to-control-your-emotions-during-a-difficult-conversation

Avoiding

Avoiding one or more people can help you avoid feeling different emotions.

https://www.goodreads.com/review/show/3777340683 Page 149.

To feel good, when you are with other people, focus on a

person who is nodding and smiling at you.

https://hbr.org/2014/05/make-your-emotions-work-for-you-in-negotiations/

Thinking

Think about what your best self would do right now.

https://www.goodreads.com/review/show/3777340683 Pages 158 and 178.

To regulate emotions, you feel, shift your attention to

something else.

The problem: Shifting attention / seeking distractions is a form of denial and a way of procrastinating. The problem may grow bigger.

https://www.goodreads.com/review/show/3777340683 Page 150.

Ask yourself how you want to feel and what you can do to feel those emotions as often as possible.

https://www.goodreads.com/review/show/3777340683 Page 181.

To regulate emotions, you feel, try to think differently about whatever you think about.

Example: When you feel sadness, try to think also about positive consequences of sadness instead of only about negative consequences.

https://www.goodreads.com/review/show/3777340683 Page 157.

Doing something you enjoy is an effective strategy for regulating negative emotions.

https://www.goodreads.com/review/show/3777340683 Page 150.

Try to separate how you feel from what is happening.

https://www.psychologytoday.com/us/blog/understand-other-people/201705/dealing-disappointment-in-life

Eating healthily

To regulate emotions, eat healthily.

https://www.goodreads.com/review/show/3777340683 Page 160.

Exercising

To regulate emotions, you feel, exercise.

https://www.goodreads.com/review/show/3777340683 Page 161.

Sleeping

To regulate emotions, you feel, get some sleep.

https://www.goodreads.com/review/show/3777340683 Page 161.