Learn how to manage your emotions in five minutes.
1. Have a correct understanding of emotions
Emotions are normal and there is no need to worry too much; don't try to control your emotions, but understand them and control them. Each of us has emotions, which are normal reactions when we encounter external stimuli. There are dozens of definitions of emotions in psychology. Generally speaking, when you have emotions, it is a normal reaction because you have not thought about it. One of the characteristics of emotions is that they appear in an "explosive" form because they come quickly. However, one thing to be clear is that there are no good or bad emotions, and there is no need to worry too much because you are angry and frustrated. Doing emotional management is one of the compulsory courses for every professional in the workplace. In the workplace, we must show an image of emotional stability and professionalism. In addition, what we say about emotional management is to let you understand this emotion and control it according to your own situation, not to control your emotion. For example, if you want it to go east, it must go east, let it Going west it will go west; and it is normal to have emotions. If one day you have no emotions, it means that your body is not functioning normally. For example, you want to never feel anxious or sad again, etc. This is impossible, because Each emotion has a specific function that needs to be recognized and utilized correctly.
2. 4 steps to get emotions.
Observing emotions: If you want to manage your emotions effectively, the ability to detect emotions you have now is far from enough. For example, you swiped your phone many times until late at night and didn’t realize that you wanted to divert your attention because you were too anxious; Poor, you just think it’s because you didn’t sleep well at night, but you ignore that you may be depressed, etc. These are all manifestations of our neglect of our emotions. When emotions appear, if we can’t detect them as soon as possible, we will be controlled by emotions, manipulated by them to do many things that we never thought of, and then lose control, and may even make you fall into a vortex of negative emotions , how can not escape. On the contrary, if you are aware of the emotion in time, then you can deal with the emotion and release it. To master your emotions, you need to be familiar with your emotions.
Observe abdominal changes, observe chest changes, observe shoulder and neck changes, and observe body temperature.
3. Identify emotions.
In daily life, most people think that all things in work and life go well to make them feel better. However, according to the analysis of the ABC theory of emotions, emotions are not determined by external events, but by our own thoughts. Therefore, when we encounter an event, we should not focus on the event itself, but on our own thoughts and ideas.
ABC Theory of Emotions - Ellis, the master of modern emotion management: People's emotions and reactions to an event are not determined by the facts or nature of the event itself, but by people's beliefs and opinions about this time. For the same event, if different people have different thoughts and beliefs, their emotional reactions will be different. Even if the same person has different thoughts and ideas about the same event at different times, his emotions will be different.
A: refers to events that actually happened; B: refers to our thoughts and beliefs; C: refers to our emotions and reactions. In short, it means that our reaction C is not caused by A, but by our thoughts of B about A event. Things themselves do not affect people, people are only affected by the perception of things.
4. Accept emotions.
Emotions don't go away and can't be suppressed, you have to understand and accept it. It is very important to accept emotions, otherwise you will have a very twisted life, for example, because something makes you very angry, you will get angry and even go to others to quarrel. This requires you to accept your emotions. The performance of accepting emotions is that you can not lose your temper because of anger, accept this state, and learn to coexist peacefully with your temper. You have to realize that emotions are not your enemy. Your pain is not brought to you by emotions, but is based on your automatic reactions to external events formed over time by your thinking and cognition. So, you have to face your emotions and accept it. The so-called acceptance here means to experience and feel your emotions completely, which is the process of jumping out of the emotional trend. The fundamental reason why our emotions cause us to behave badly is that we give up control of ourselves and allow our emotions to control us. For example, when you are angry, you can't think of anything in your brain at all, and your mind is full of the person or thing that makes you angry, and your destructive desire to destroy it immediately. And the idea of wanting to destroy someone or something that makes you angry is your primary emotion.