Know your emotions. There are a million different ways you can feel, but scientists have classified human emotions into a few basics that everyone can recognize: joy, acceptance, fear, surprise, sadness, disgust, anger, and anticipation.
Jealousy, for example, is a manifestation of fear – fear that you’re not “as good” as something else, fear of being abandoned because you’re not “perfect” or “the best.”Know what kinds of situations cause which emotions, and be able to tell the difference between anger and fear; sometimes multiple emotions can bubble up at the same time, and the person going through the emotions might not be able to distinguish the two.
2. Recognize that emotions don’t just appear mysteriously out of nowhere. Many times, we’re at the mercy of our emotions on a subconscious level. By recognizing your emotions on a conscious level, you’re better able to control them.
It’s also good to recognize an emotion from the moment it materializes, as opposed to letting it build up and intensify. The last thing you want to do is ignore or repress your feelings, because if you’re reading this, you probably know that when you do that, they tend to get worse and erupt later.Ask yourself throughout the day: “How am I feeling right now?” If you can, keep a journal. Write down situations that caused an interesting emotion in you. That way, you can help pinpoint the moment it appeared instead of letting its origin slip away.Take ownership of your emotions. Don’t blame them on other people. Recognize when you try to blame other people for your emotions, and don’t let your mind get away with that trick. Taking full responsibility for your emotions will help you better control them.
3. Notice what was going through your mind when the emotion appeared. Stop and analyze what you were thinking about, until you find what thought was causing that emotion.
Your boss may not have made eye contact with you at lunch, for example; and without even being aware of it, the thought may have been in the back of your mind, “He’s getting ready to fire me!
When you begin to think about it, you might realize that since nobody gets along well with this particular boss, he can’t afford to actually fire anyone, because the department is too short-staffed. For example, you may have let slip something that you should not have said which angered him, but which it is too late to retract. His reaction at lunch may not be what you originally thought it was.5Ask yourself, “What is another way to look at the situation that is more rational and more balanced than the way I was looking at it before?” Explore all the different possibilities. If nothing else, thinking about other possible interpretations will alert you to many different scenarios, and the difficulty of jumping to conclusions.
Taking this new evidence into account, you may conclude that your job is safe, regardless of your boss’s petty annoyances, and you’re relieved of the emotion that was troubling you. If this doesn’t work, however, continue to the next step.
6. Consider your options. Now that you know what emotion you’re dealing with, think of at least two different ways you can respond. Your emotions control you when you assume there’s only one way to react, but you always have a choice. For example, if someone insults you, and you experience anger, your immediate response might be to insult them back. But no matter what the emotion, there are always at least two alternatives, and you can probably think of more:
Don’t react. Do nothing. This approach is especially good when you know that someone is trying to egg you on or purposely frustrate you. Don’t give in; when you fail to show an emotional reaction, the person egging you on will become frustrated and eventually stop. Relax. Easy to say, hard to do, but there are some ways to relax that do not require lots of training, experience or will power. When we are angry or upset we clench our jaws and tense up. Taking a deep breath is an easy and effective way to tamp down the emotional upset. It won’t dispel the anger but it can dial it down a notch or two, just enough to keep us from saying, or doing, something we’d regret later.Do the opposite of what you would normally do. For example, you get bothered when your spouse regularly doesn’t do the dishes. Instead of engaging them in an argument the second you notice the dirty dishes, calmly do the dishes yourself and tell your spouse — in a calm and collected way — that you’d appreciate help considering all you do in the household.Remove yourself from the situation. Let’s say that you are on a committee at work that includes people who are unfocused, angry and unproductive. You invariably get upset when attending the meetings. One strategy for dealing with this upset, frustration and anger is to ask to be re-assigned to a different committee. Basically, you remove yourself from a situation that you know will generate these strong, negative and unnecessary feelings.
7. Make a choice. When deciding what to do, it’s important to make sure it’s a conscious choice, not a reaction to another, competing emotion. For example, if someone insults you and you do nothing, is it your decision, or is it a response to your fear of confrontation? Here are some good reasons to act upon:
Principles – Who do you want to be? What are your moral principles? What do you want the outcome of this situation to be? Ultimately, which is the decision you’d be most proud of? This is where religious guidance comes into play for many people.Logic – Which course of action is the most likely to result in the outcome you desire? For example, if you’re being confronted with a street fight, and you want to take the pacifist route, you can walk away–but, there’s a good chance that burly drunk will be insulted if you turn your back. Maybe it’s better to apologize and keep him talking until he calms down.