Different emotions are born for some reason and it is never a good idea to contain them, to lock them under pressure inside us, just as we must not release them without controlling our behavior. There are techniques to regulate the emotions that make us smarter in this area.
One of the most difficult emotions to handle is anger, because it is one of the most energetic, there are many people in the world who let themselves be invaded by anger and end up saying or doing something that hurts themselves or others. , fear sometimes takes over, creating limits that slow our growth or affect our quality of life.
- That is why it is so important to know the techniques of regulating emotions.
- They are simple methods that allow us to manage what we feel.
- To make it easier to strike a balance between containment and expression.
- There are four.
“He who dominates others is strong; but is he who dominates himself powerful?. – Lao Tse-
Vipassana is a very ancient method of meditation based on self-preservation. The name means ‘see things as they are’. For Indian cultures, this is equivalent to a means of developing the ‘art of living’. The technique is essentially to take the time to see us, as if we were watching from the outside.
The idea is to go to a quiet place, close your eyes and breathe deeply. Watch your breathing. We need to be aware of how air enters the body and then leaves, the next step would be to check each area of the body to identify what it feels like to get through them mentally, it should be done every day for a few minutes. It’s an exercise that helps develop self-control.
Another technique for regulating emotions is the use of virtual or imaginary environments, involves exposing yourself, in a simulated way, to different situations in which you feel especially vulnerable, the second step will be to evaluate them (both the situations themselves and your feelings).
There are currently psychologists and institutes that have the technology to digitally reproduce certain situations, however, this is not the only way.
When you have the necessary technology, nothing better than using the imagination, you can draw or describe in words some of these situations in which you feel that you have no control, the idea is to identify exactly what stimuli or moments make you feel outside of Then, try to understand this emotion, its raison d’etion and what could replace or decrease it.
Art therapy is much more than a passing fad or one of so many trends, in fact it has always existed, but it is only now that it has received the importance it deserves, it involves using different arts as a means to express emotions and achieve a better emotional balance. It also helps develop psychic conflicts and build new meanings.
It is one of the most effective techniques for regulating emotions, because it especially invites you to express them through creative language. This simple fact already involves a step forward. Emotions should be thought of and rethinked to express themselves through writing, painting, craftsmanship or any other vehicle used. Practiced constantly, nourishes self-control.
Lack of control over emotions is often due to a lack of self-knowledge and self-esteem, we feel tense because we ask too much or because we are punished for our mistakes, rather than focusing on shocks, this tension makes us very sensitive to shocks. certain elements, such as criticism, difference or demand.
A good idea is to make a full weekly or monthly assessment, in this case it’s not about identifying what we failed last week or last month, but quite the opposite.
The goal is to identify our successes, the reasons why we should be congratulated, this simple exercise helps us reconcile with ourselves.
Emotion regulation techniques are not magical recipes, however, their simple implementation helps to generate a visible change in us, so learning to manage what we feel will allow us to live a quieter life.