{"id":33962,"date":"2015-07-14T11:38:03","date_gmt":"2015-07-14T19:38:03","guid":{"rendered":"https:\/\/www.pickthebrain.com\/?p=33962"},"modified":"2015-07-16T20:16:36","modified_gmt":"2015-07-17T04:16:36","slug":"3-simple-ways-control-emotions-moment","status":"publish","type":"post","link":"https:\/\/www.pickthebrain.com\/blog\/3-simple-ways-control-emotions-moment\/","title":{"rendered":"3 Simple Ways to Control Your Emotions in the Moment"},"content":{"rendered":"
<\/div>

<\/p>\n

Maybe this has happened to you.<\/p>\n

You\u2019re doing something important, like being interviewed for a new job, preparing for a presentation, or even on your way to spend some time with a friend or pick up the kids.<\/p>\n

Then something happens. Maybe an interview question throws you off, you receive an upsetting call before your presentation, or some jerk cuts you off in traffic.<\/p>\n

And you\u2019re no longer at your best. Maybe now you\u2019re nervous, sad, or angry.<\/p>\n

You could <\/i>suppress those feelings. After all, you\u2019ve got important stuff to accomplish and don\u2019t want those pesky emotions to get in your way. Unfortunately, research continually shows that suppressing negative emotions is bad for you.<\/a><\/p>\n

You can also work with them<\/a>, but you don\u2019t have time for that until after! You can also ruminate on them, but that\u2019s probably only going to make it worse.<\/p>\n

What do you do right now, in the moment, to get yourself back on track?<\/p>\n

Here are three easy things you can start doing right away.\u00a0<\/strong><\/strong><\/p>\n

    \n
  1. \n

    Name It<\/b><\/h1>\n<\/li>\n<\/ol>\n

    When you start feeling the emotion come up, this is a great, quick way to get things back on track. The first step is to observe what you\u2019re feeling, name it, and move on.<\/p>\n

    It\u2019s very simple and works because of how the different sections of our brain function. When we\u2019re on top of things and thinking clearly, that\u2019s happening in the front of the brain in the prefrontal cortex.<\/p>\n

    To oversimplify, our prefrontal cortex is kind of on a seesaw with our amygdala, which is our brain\u2019s emotional center. When we\u2019re thinking clearly, the prefrontal cortex is well in control.<\/p>\n

    But when we start getting really emotional, our amygdala starts taking over and the seesaw goes the other way, and we can\u2019t think as clearly.<\/p>\n

    Again: notice your emotional state, name the emotion, and move on.<\/p>\n

    If you\u2019re having difficulty thinking of the name for an emotion, here\u2019s a list<\/a> to help you.<\/p>\n

    \u00a0<\/strong><\/strong><\/p>\n

      \n
    1. \n

      Make it Normal<\/b><\/h1>\n<\/li>\n<\/ol>\n

      What\u2019s making you frustrated or angry or nervous?<\/p>\n

      If you\u2019re in an interview and feeling nervous, you must be the only person in the entirety of history who\u2019s ever felt that way!<\/p>\n

      Wait, you\u2019re not? And other people have felt that way, too?<\/p>\n

      This might seem obvious, but with our own emotions, we rarely frame it like that. Sometimes we think we\u2019re weird, or that no one could feel the way we do right now, but that\u2019s not true.<\/p>\n

      Whatever you\u2019re feeling for this situation, is normal.<\/i><\/p>\n

      After you name the emotion, take a second to realize that it\u2019s a normal response. It\u2019s nothing world-shattering or life-ruining. People all throughout history have had this emotion, and they\u2019ve somehow kept pressing forward in the face of it.<\/p>\n

      You can, too.<\/p>\n

        \n
      1. \n

        Laugh at it. <\/b><\/h1>\n<\/li>\n<\/ol>\n

        Often if we start feeling something we don\u2019t want to, we may suppress it or ignore it. For example, let\u2019s take public speaking.<\/p>\n

        You may be incredibly nervous speaking in front of others. I know I was – I was so nervous my legs and arms would shake like crazy!<\/p>\n

        If I thought, \u201cStop shaking,\u201d or \u201cStop being so nervous,\u201d it would just get worse!<\/p>\n

        So instead of suppressing it, what if you tried to purposefully make it worse?<\/p>\n

        This is called Paradoxical Intent and comes from Logotherapy, but I learned it from a drama teacher in college.<\/p>\n

        Instead of trying to stop being nervous and stop shaking, I tried to make myself even more <\/i>nervous. The effect?<\/p>\n

        Calm.<\/p>\n

        This has worked well with my own nervousness, anxiety, fear, and even anger. Because what happens when you try and will yourself to become even more nervous or fearful?<\/p>\n

        It becomes funny, even ridiculous, and then it can go away.<\/p>\n


        \n<\/strong><\/strong>What all three of these things do is allow us to accept<\/i> the emotion without getting caught up in it. This is great, because when you\u2019re feeling a negative emotion, it can spread to others in what\u2019s called \u201cemotional contagion.\u201d
        \n<\/strong><\/strong><\/p>\n

        Spreading a negative emotion can ruin that job interview, or put your friends in a bad mood when you meet up with them. So get those emotions under control, and then later when you have more time, you can take the time to work with them.<\/p>\n

         <\/p>\n

        Mark Reagan helps people overcome their fears and anxieties. If you enjoyed this, check out his blog at <\/i>BreakMyLimits.com<\/i><\/a> and sign up for your free report, \u201c101 Things Holding You Back From Being Your Best Self.\u201d<\/i><\/p>\n","protected":false},"excerpt":{"rendered":"

        What do you do right now, in the moment, to get yourself back on track?<\/p>\n

        Here are three easy things you can start doing right away. Continue reading →<\/span><\/a><\/p>\n","protected":false},"author":12163,"featured_media":33989,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0},"categories":[37,205,6],"tags":[1743,4653,911,66,4629],"yoast_head":"\n3 Simple Ways to Control Your Emotions in the Moment<\/title>\n<meta name=\"description\" content=\"Have you lost control of your emotions? What do you do right now, in the moment, to get yourself back on track? 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