By: Tara Brock, MA, LPC
Sometimes, life can feel overwhelming, causing intense emotions that might feel like an uncontrollable roar, similar to the metaphor of marching in like a lion. The goal, however, is to move through those negative emotions in a way that allows us to find peace, like a lamb.
How to Control Your Emotions and Cultivate a Sense of Calm
Here are some strategies to help you better handle the negativity you are feeling in more healthy ways:
Acknowledge and Validate the Emotion
The first step is recognizing and validating your feelings, whether it’s anger, sadness, anxiety, fear, disappointment, or any other challenging emotion. By acknowledging the emotion without judgment, we permit ourselves to process it.
Reduce the Intensity of the Emotion
Try some of these coping strategies to help you manage the intensity of your negative emotions:
- Journal: Write about your feelings to create a sense of release and understanding.
- Reframe Your Thoughts: Shift negative thoughts to more balanced, positive ones.
- Practice Catastrophizing (and then reverse it): Imagine the worst-case scenario and then work through how things will likely resolve more realistically.
- Use Positive Affirmations: Create a collection of affirmations in a notebook or phone to remind yourself of your strengths.
- Focus on Your Strengths: Make a list of your positive attributes and accomplishments.
- Reach Out to a Supportive Friend: Talking with someone you trust can help you feel understood.
- Engage in Physical Activity: A walk or workout can help release built-up tension and improve mood.
- Practice Positive Self-Talk: Speak to yourself with the same compassion and encouragement you would offer a friend.
- Distract Yourself: Watch a favorite show or look at comforting photos to shift your focus.
- Try Deep Breathing: Slow, deep breaths can help regulate the body’s response to stress.
- Engage in Self-Care: Do something nurturing or enjoyable for yourself, whether it’s a hobby or a small treat.
- Remember Tomorrow Is Another Day: Emotions are temporary and tomorrow brings new opportunities for healing.
- Seek Professional Support: If your emotions persist, reaching out to a therapist can offer helpful tools and support.
Practice Self-Compassion
Above all, be kind to yourself. It’s natural to have negative thoughts and experience difficult emotions. Remember to remind yourself that it’s okay to feel this way and that you are not alone in facing such challenges. Growth involves learning how to navigate through tough moments with self-compassion.
