Psychology and Psychiatry

Emotion Management

Emotion Management - This is a necessary skill for every civilized person. Some, faced with the destructive effect of emotions in conflicts, consider them evil, seek to suppress, tightly control them, and even get rid of emotionality. Did they succeed? No, this path can only lead to neurosis, making emotional reactions inadequate to the real situation. It will be correct to accept emotional reactions as an inalienable mental phenomenon, without coloring them in negative tones as something initially bad or harmful.

The importance of the ability to manage emotions is explained by the fact that they are easy to stimulate, emotions have an impact on many processes, both in personal and interpersonal reality of each, easily activate and activate our behaviors. Emotional control sometimes erroneously again means suppression, but this method of processing emotional reactions in case of abuse is not only ineffective, but extremely harmful.

Managing emotions includes the ability to engage them, give them direction - for example, to inspire themselves and others to activities. And today, before us, the question of not “how to get rid of emotions”, but “how to let go of your emotions” has appeared more relevant. We have learned to suppress ourselves and have lost the ability of natural expression, roughly cutting off reactions instead of competently transforming them, directing them, like a river in a different direction, to sublimate. Suppressed reactions are a common cause not only of the mental problems of a person, but also of many diseases that are psychosomatically closely associated with experiences.

Managing Emotions - Psychology

The skill of managing emotions is absolutely necessary for all people. Emotional reactions are necessary for us to adapt to the world around us, and when we are able to manage our emotions, adaptation happens better, we become happier and more successful. The system of emotional reactions is a complex mechanism, and as in every complex mechanism failures can occur in it. Consciousness and unconscious attitudes interfere with emotional reality and generate conflicts within the individual and with other people.

Emotions carry information, they are filled with the life of any team, and managing emotions in a conflict is the ability to understand this information. And yes, emotions can be ignored, but they will not disappear from this, therefore, it is important to learn how to intelligently manage them. Various emotional reactions enable us to experience the fullness of life. Remember the busy day on which you had the opportunity to experience the whole gamut of experiences. Surely on this day you were active, had a strong motivation, participated in many events. And on the contrary, an unemotional day in front of the TV, when you switched channels in boredom, and nothing found a response in the soul - made the perception of life gray and meaningless, by the evening there was apathy, I didn't want to do anything.

The more emotions - the brighter life, and therefore people are constantly in search of positive experiences, try to fill their lives with them: through communication, movies, music, travel, sometimes even extreme actions, and in extreme cases through alcohol or drugs. Also, emotions make it possible to react not at the time of the events, but long before them, and it is more difficult to react. Suppose we violated the rules of the traffic, the traffic police officer took away the rights. A month later they were returned, but now every time we go on the road, we are afraid of DPS. Sometimes this caution is appropriate, sometimes not - and then the system of emotions needs to be corrected. Everyone has a personal set of states that provides and maintains an appropriate lifestyle, becomes an indispensable assistant in the movement towards success or, on the contrary, regularly leads to defeat.

To control emotional reactions, you need to be open to your emotions and other people's states, be ready to accept them. And also be able to influence yourself and others in order to tap into emotional potential. When a person has an emotion - the muscles begin to work. For example, expecting something important or terrible - an individual literally cannot sit still, walks, constantly touches and twists something in his hands. Also, emotions are chemically provided by hormone releases, and the stronger this release is, the more powerful the emotion is and the more difficult it becomes to manage. However, emotions, even negative ones, are always energy, which, when directed in the right direction, helps to achieve high results.

How to manage feelings and emotions?

Each person is able to withstand only a certain level of emotional stress. When exceeding the load, almost anyone starts to behave inadequately, which is manifested in aggression towards others and auto-aggression. A long stay in emotional stress leads to psychosomatic disorders.

Stanislavsky, when teaching young actors, used an interesting technique to illustrate the effect of emotional workload on a person’s psychological state. He offered to raise the piano to several young people, which was not difficult. However, it was necessary to continue to keep it, after 5 minutes their condition changed. And Stanislavsky asked them, holding a grand piano, to begin a story about his dream. Needless to say that this story was extremely dry and not informative. And then he offered to lower the piano, and the actor opened. The same emotional "piano" many people hold in themselves, and often even a few. What does not give them a chance to live life to the fullest.

Everyone wants to be happy, and this pushes him into action, looking for ways to enjoy life. A person comes to understand that it is on his emotional reactions and the ability to change them that his happiness depends. Even facing negative moments, having mastered control over emotions, everyone can transform their reactions, and as a result - actions. During depression, a person cannot achieve what he wants, therefore an improvement in personal psycho-emotional state, an increase in energy tonus help to achieve success. Even if it is impossible to change emotions - a person can learn to get out of this state, while mastering himself.

In a team, it is especially valuable to understand the emotions and feelings of friends and colleagues. Any group in society, even the family, periodically enters a state of conflict caused by various emotional states, motivation, and the opposing interests of its members. And managing emotions in a conflict gives a chance not only to resolve the outbreak of an argument, but also to eliminate the conflict in its very bud.

How to manage emotions and feelings? Emotional reactions are well controlled by those who know the techniques of managing emotions, and also have a high level of emotional intelligence, which today is recognized as an important component of success and efficiency along with mental intelligence. To enhance this kind of intelligence, you need to learn to understand your own emotions, to distinguish between them, to track their signals in the body, to accept them and to be able to analyze how reactions affect behavior, be aware of behavioral strategies and choose the appropriate situation. In contact with people, a high EQ is manifested in the fact that its owner can be open to them without fear, be accommodating and empathic, can clearly distinguish the feelings of others by external manifestations: body movements, chosen postures, facial expressions, and intonations. An emotionally literate person wonders about the effectiveness of his influence and his ability to openly express his own emotions, constantly training in these skills.

If you wanted to learn how to manage emotions, you wondered about the level of your emotional literacy - go through the method to measure emotional intelligence. Based on its results, you will be able to evaluate what you need to work on and plan for the further development of each of the components of emotional literacy: self-awareness, self-government, social awareness and relationship management.

Also, for the very ability to manage emotions, you first need to reduce the level of stress, which takes energy, and with prolonged exposure and depletes the nervous system, making it impossible to change the personality - they do not have enough strength. Determine the source of stress and try to cope with it yourself or with the help of a specialist. Simple everyday advice to relate to what is happening easier helps to maintain optimism, which contributes to mental well-being and the disposition of other people.

Ways to control emotions

Ways to control emotions are revealed in different approaches of psychotherapy: psychoanalysis, psychodrama, humanistic, cognitive-behavioral, and others. Moreover, cognitive-behavioral psychotherapy is considered the most effective in the short period, which is confirmed by the preference given to it by state institutions and insurance companies.

Pavlov derived and is now actively using the formula of emotional response: S → K → R = C, where S is the activating situation, K is the cognitive assessment of the situation, R is the reaction, C is the consequences of the situation. For example, you purchased an expensive plane ticket, but were late for it (S) and blame the taxi driver's slowness (K) for this, and therefore you feel angry and annoyed (R), as a result you promise not to ride a taxi or automatically aggressively react to all subsequent trips (C). But what if you find out - the plane crashed? In this case, you will think that it’s wonderful that the driver was late (K), and the subsequent emotional reaction (R) will be different, and in connection with it the consequences of the situation (C). It comes from this that in order to change emotions, it is necessary to control precisely our cognitive assessment of what is happening, the thought that comes before the emotion with lightning speed and is not even always realized, not revised, but triggers an emotional reaction. Indeed, as the proverb says: "A thought that has flown in like a dove rules the world."

Our deep-seated beliefs are accompanied by habitual ways of reacting — strategies of behavior, and they are the sources of such automatic cognitions — our instant and often unconscious interpretations of what is happening. To change the emotion - you need to analyze the situation and re-interpret, which would entail a different emotion and, accordingly, a different outcome. For example, you are driving, you are "cut". If you give the most common move in situations on the road the thought that the other driver is extremely stupid and rude, then the appropriate reaction will be aggression. But the cognitive-behavioral approach proposes not to follow automatisms, but to independently find an alternative interpretation of the situation, so as not to lose oneself: to think that the driver may have been driving for the first time after training, he had a misfortune, he is rushing to the hospital. Then you will rather experience empathy or at least solidarity with it.

Practically in all psychological approaches, control over thoughts and attitudes is given a great deal of attention. To raise awareness - take a pause, think about what caused the unwanted reaction. To do this, fully realize and accept the current state, then try to adequately assess your reactions, mentally return to the previous state and find the resource reaction, enter the selected state and mentally add it to the current state. By completing this technique, for example, you can go from the emotions of uncontrollable anger to a calm meta-state, in it you can use the energy of anger for your intended purpose.

Techniques for controlling emotions through the body follow the techniques for increasing awareness of popularity, as bodily states are closely related to emotions and consciousness.

This approach through the body to start managing emotions exercises offers such: deep breathing, muscle relaxation. Still managing emotions, exercises can be through imagination or externally: present the desired picture, draw the emotion on paper and burn it.