The 8 Unerring Tips for Keeping Emotional Control

I need to make a public presentation, I was asked to give feedback when I was unprepared, I need to meet that requirement that I do not agree with, I will work with that person who does not get along very well ...

When we face pressure or difficult times, we miss emotional control , don't we? After all, emotions mobilize us to action and they can arouse our best or our worst.

When we need to speak in public, for example, it can beat that anxiety where we either turn red and forget everything we had thought of speaking. Or it may simply be the motivation we needed to better prepare ourselves. Do you realize that this emotion can trigger positive or negative action? If you want to know more about public speaking, check out this article here .

Emotional control is nothing more than the ability to deal with our own feelings in these moments of tension. But calm down there! This is not to stop feeling emotions, it is not just coldness and just rationality, but it is to seek the balance between reason and emotion .

I will show you now 8 practical and foolproof tips for you to exercise and maintain your emotional control. By following these tips you can perform better in both your personal and professional fields. See there:

1. RES-PI-RA and does not panic:
 To be able to control your feelings and not let them control you you need to buy time! Time for your rational to come into play and analyze the situation before only your emotional side makes the decisions.

Before answering that difficult email, stop and consciously watch your breath. This way you will oxygenate your body and rethink how it will respond.

#Tip:  Sit comfortably, inhale 4 times and exhale 4 times, fill your lungs with each breath, hold for 4 seconds and exhale.

2.  Name the oxen:
When you have a strong feeling, try naming it , ask yourself when you usually feel it and how does it feel physical. You only know how to deal with what you know, so it is a great start to know WHAT you feel and then seek how to decrease its intensity.

#tip: Here are some common feelings to help you: Absorbed, Alert, Alive, Excited, Surprised, Happy, Calm, Satisfied, Serene, Worried, Confident, Anxious, Excited, Cheerful, Relaxed, Relieved, Frightened, Agitated, Angry, Anguished, Annoyed, Apprehensive, Embarrassed, Confused, Angry, Depressed, Dissatisfied, Restless, Distressed, Discouraged, Nervous, Exhausted, Afraid, Frustrated, Furious, Indifferent, Angry, Nervous, Sad, Despondent, Perplexed , Bothered.

3.  Ctrl + Alt + Del in mind is sometimes welcome:
 Sometimes only breathing does not calm you down, especially at the moment of anger, the best way out is to get away , drink water, excuse yourself and get out of that environment. Don't run away from problems, but in some cases you better think of something else, then relax and then make the best decision.

#tip: Anger is one of the most genuine and uncontrolled feelings we have, it is better for you to interrupt a meeting / call / conversation than to extend and wind up taking a repentant attitude.

4. Tell me who you are with:
Who do you spend lunch time with at work? Who do you tell what's going on in your life? Who do you live with? You have a strong influence on these people and consequently these people have a strong influence on you.

Want more emotional control? Prefer to be around people who have this more developed ability and avoid being (when you have a choice) with negative , derogatory and untimely people .

#tip:  Make a list of your friends and people you live with daily, circle the ones that do you good and add to your emotional control. Make an asterisk on the people doing the opposite. Now just make your strategy of who you want most (or least) near you.

5. Where's your side B ?:
People with good emotional control have not only a balanced mind but a balanced life .

Are you a person totally focused on just one aspect of your life? Isn't it time to bring a wider range of activities? Even so you can have a tailpipe and be at the mercy of blowing someone up one day because it's kept too much for you.

In emotional intelligence classes I comment on the importance of doing sport, physical activity, something artistic, some hobby that brings you that genuine satisfaction and serves as a balance for the tough days at work.

#dica: "Yes Ligia, I know that, but I always sabotage" then gives here  the article on autossabotagem and hands - on!

6.  You are not your emotions:
 There is a phrase I often repeat that is, "If an emotion has been triggered it is to be felt," then it is not worth thinking that you do not want to feel anxiety because it is not worth it. After all, you will suppress this anxiety and it will appear uncontrollably at another time, or in your own body (drowsiness, stomach aches, migraine, excessive hunger, sudden allergies ...).

Accept that you are nervous, anxious, sad and allow yourself to feel it and without forgetting tip number 2 to name it. But take out of your life this craze of repeating that you are nervous, that you are anxious, that you are sad ...

We are NOT emotions, and speaking in this way only makes it difficult for you to develop emotional control.

#tip: I recommend that Emotional Intelligence students record the times when they felt somewhat negative, but also record when they felt positive, to exercise your gaze on the good and bad things you feel. So you don't fall into the trap of thinking that you are ALWAYS in such a way.

7. Is this mine ?:
For everything!

Does this situation that is stressing or bothering you really have to do with you? Because we often fall into the nonsense of self-referencing things that are neither true nor to do with us.

That coworker is talking quietly, but not necessarily bad-mouthing you, that person laughed and probably not you, that other one is doing work that doesn't concern you and so why would that have to take your sleep away? ?

#tip:  Two questions to ask yourself: "Is this mine?" and "Does this need to ruin my day?"

8. Knowledge never hurts:
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If you enjoyed this article and really want to develop your emotional control, research it further: Listen to podcasts, read books, take courses ... Knowledge will never be too much and it increases your ability to hear or read something that awakens you to put into practice whatever it takes to have the much desired emotional control.

Count on us, we will always be here giving you the tips and support you need to have your Emotional Intelligence seen in both the professional and personal worlds.