Emotions in people’s relationships: skills, control exercises, rational management of one’s own emotions
Some are able to sob uncontrollably and laugh homeric to the point of falling, while others are not able to shed a tear even during the most tragic events, and the most cheerful jokes provoke a barely noticeable half-smile in them. Emotion control is important in any situation. Moreover, effective management of your own emotions will certainly facilitate interaction with others.
What are human emotions and how they are caused
What is it – human emotions, and how to learn to manage them? Emotions are a mental (mental) process that reflects a person's subjective attitude towards the world around him and himself.
The centers that are responsible for emotions are located in the region of the pituitary gland, giprthalamus and limbic system, that is, in the same centers that are responsible for the work of internal organs.
Emotions determine the tone (energy) of all human activity and its bodily manifestations. It is known that a person who has a sense of humor, who knows how to enjoy life, gets sick less, recovers faster, is less exposed to injuries, and in general he is “lucky in life".
Emotions determine the direction of a person's life. Negative ones require either "hide, shrink, disappear" or "run away, avoid, move away." Positive ones contribute to the self-realization of a person either in creativity or in ordinary life: he has the energy to build a house, plant a tree, raise a child.
What causes human emotions, and what effect can they have on others? Emotions are caused by a subjective attitude towards oneself and the world, which depends on the attitudes in the thinking of a given person. Emotions are also contagious.
Emotions play a very important role in human relationships. Have you noticed that next to an angry, sad or timid person you quickly go out yourself? And in the company of a benevolent, calm and joyful person, you begin to look at life more optimistically (if, of course, “black envy” does not work).
Everything in the world and in our body is interconnected, all manifestations of the soul. Rational management of emotions, their "education" or "training" will help to "pump up" everything else.
Controlling your emotions is an important skill.
The ability to control your emotions is a very important skill, because the same event can be perceived differently by different people or even by the same person, but at different times.
For example, pay attention to people standing at a bus stop waiting for a late bus. One has an expression of despondency on his face: “I need to meet my “beloved” mother-in-law, who is going to visit for an indefinite number of days.” The other has fear: “Again, I have to ride in a crowded bus, and I have claustrophobia; what if I feel bad, who will help? The third one has anxiety: “The boss promised to fire me if I'm late again.” The fourth one has a joyful meeting: “My beloved is coming!” The fifth one has euphoria on his face: “For the first time after a stroke, I myself, on my own legs, will now go to park", and even the smell of the polluted street gives him pleasure now. Guess which of them will have a successful day?
If these people listened to their condition, thought about whether to leave their mood or change, see what could happen.
Every person has something good, some trait for which he can be respected. It can be good nature, or adherence to principles, or even just great importance in the team. And with sufficient training, even perseverance in creating a bad mood for others can be touching. So the mother-in-law can serve as a valuable trainer for increasing stress resistance.
A little ingenuity and understanding that the boss is a woman will help to remove the fear of a possible dismissal. Most women love gifts. On the way, you can get off at a stop earlier (if you are already late, be late) and buy a bunch of flowers. Present with the words: "I wanted to create a good mood for you on this spring (autumn, winter) day." And it is high time for a person with claustrophobia to work with a psychologist: either to find the root cause of fears, or to master simple methods of self-regulation that remove anxiety.
Knowing how to keep emotions under control, you will learn to think positively and be attentive to the needs of your body. Someone needs to get enough sleep, someone to follow a full diet, someone to increase physical activity. How the body feels, what expression is frozen on the face of a person, what kind of posture he has, also largely determines the initial mood background. Master several ways to control emotions, and life will become much easier.
How to keep emotions under control: ways to manage
Emotion management skills to use to correct emotions. Try to cry when you breathe, not shallowly and intermittently, but deeply and evenly, when your back is straightened, your head is proudly raised, and there is a slight smile on your face. Will not work! And vice versa: there is no time for fun when a person is in a pose of grief.
One of the simple exercises of controlling emotions is based on this: you need to master it in your free time and bring it to automatism in advance, in order to pick up the bodily manifestation of negative emotions if necessary and translate, if not into a good mood, then at least to the level of calmness and peace of mind.
How to learn to control emotions with this simple exercise?
First, we take the pose of a “human bent with grief”, on the face there is an expression of “universal sorrow”, and we begin to breathe shallowly and intermittently, you can even cry a little (three minutes, no more). Then follows the "pose of the master of life." We straighten up with self-esteem, raise our heads, breathe deeply and evenly, on the face there is a calm expression of a self-confident person (perhaps with a slight smile of some condescension to the fussiness of subjects). Then we begin to laugh, sincerely, from the bottom of our hearts: at ourselves, at the situation, at life. Although at first it is enough just to portray laughter, not for long, for about three minutes.
When doing this emotion management exercise, you should repeat several of these cycles at a time. Finish the exercise in a pose of regal calm. In the future, you will see for yourself how it helps in life – "pull yourself together", start thinking constructively.
Breathing exercises to control emotions
What to do if there is already sadness and longing in the soul? After all, then the world is perceived in a negative way, and nothing good is seen. You can just calmly breathe in a certain way for a while.
Try these breathing exercises for emotional control and general relaxation.
Do several breathing cycles for 5-7 minutes:
- quick breath (3 s);
- slow exhalation (7 s);
- breath holding on exhalation (3 s).
This exercise helps to remove anxiety, lowers blood pressure.
If you need to get together to resolve any issues, use several cycles for 5-7 minutes:
- slow breath (7 s);
- breath holding on inspiration (3 s);
- rapid exhalation (3 s).
Everyone can choose empirically their comfortable number of seconds. This exercise activates, increases blood pressure. It would be very good to do it at the beginning of the day.
And to increase the effectiveness of exercises, it is first advisable to learn harmonious breathing (diaphragmatic).
It is more convenient to start lying down with half-bent legs or sitting, putting your hand on your stomach for control.
First, we exhale, while making sure that the front wall of the abdomen falls. At first, you can help with your hand, slightly pressing down on your stomach. After a while, you will learn to feel this movement as the movement of the abdominal muscles, the hand will not be needed. At the same time, the diaphragm rises, presses the lower sections of the lungs, removing the remnants of carbon dioxide.
This is followed by a deep breath as the arm rises as the abdomen protrudes. The diaphragm lowers, the lungs are completely straightened, thereby a better assimilation of oxygen occurs. In addition, in parallel, the abdominal organs are massaged, their blood supply improves.
Exercise how to get rid of negative emotions
By knowing how to control emotions, you can get rid of negative thoughts. For those who have a good imagination, the Energy Cleansing exercise can help to shed negative emotions.
1 In the initial calm pose, slowly raise your arms through the sides with your palms up, imagine that they go into the sky. While inhaling, imagine how the hands attract the "energy of the Universe" and hold it above the head, like a ball (for example, golden or blue).
2 While holding your breath, enter the "energy ball" through the top of your head, imagining your body as a hollow tube, and the ball as a piston moving inside it.
3 As you exhale, slowly lower your arms bent at the elbows, palms down, in front of you. At the same time, the palms, energetically connected with the ball, move it down through the entire body-pipe. Imagine and feel how the ball, like a piston, displaces negative emotions from the body.
4 Without changing your posture or bending, finally push the ball of "bad energy" through your legs into the ground.
Repeat the exercise several times.
If a person is overly agitated or agitated, and negative emotions (anger, anger) are active and, as it were, “bursting”, they can be “cooled” using the idea of ”energy of the Moon or Earth”.
How to get rid of negative emotions with this exercise? To do this, bending over, you need to exhale, as it were, to scoop up the stable “energy of the Earth” from different sides, visualizing it in the form of a ball, helping yourself with your hands, raise it to the lower energy center (located in the coccyx area).
And if, on the contrary, emotions cause depression, are felt as a lack of energy, when a person hardly forces himself to start doing business, then you need to receive the light and warmth of the sun.
After you have previously displaced the “negative energy” with a ball, you need to turn your face to the sun, raise and mentally stretch your hands to it, while inhaling, take solar energy, visualizing it in the form of a ball. Then enter it through the crown of the head and lower it into the energy center of the solar plexus.