What are the 10 ways to regulate your emotions

1. Self-encouragement.

Reassuring yourself, encouraging yourself, and approaching everything with an optimistic mindset will make your mood better.

2. Language Accommodation.

Language is a powerful tool for influencing emotions. If you are sad, reciting funny, humorous verses can dispel your sadness. Using self-reminders, self-commands, and self-suggestion such as "anger control", "forbearance", and "calmness" can also regulate one's emotions.

3. Environmental Restriction Law.

The environment plays an important role in regulating and restraining emotions. When you are emotionally depressed, taking a walk outside can play a regulating role. When you are not in a good mood, you can go to the casino to play games and relieve your worries. When you're feeling upset, the best thing to do is to watch a burlesque movie.

4. Distraction method.

Please turn your attention from unhappiness to happy things, and your mood will suddenly brighten.

5. Energy venting method.

Bad emotions can be discharged and vented through appropriate channels. Negative emotions cannot be properly vented, which can easily affect mental and physical health. Therefore, when it is time to cry, you should cry loudly; When you are upset, talk to a close friend; Grumble when you are dissatisfied, and vent appropriately when you are angry; You can sing cheerful songs when you're feeling down.

6. Implicit moderation.

Language has a great suggestive and modulating effect on emotions. When suffering from negative emotions, the psychological tension can be relaxed through the suggestion of language, so that the negative emotions can be relieved.

7. Sublimation Mediation Law.

Transforming the negative emotions that have already arisen, such as pain, resentment, and jealousy, into positive and beneficial actions, that is, expressing them in a high realm, is called sublimation, and it is often said that "turning grief into strength". Sublimation is the highest and best form of regulating negative emotions.

Emotion regulation first includes negative emotions that make people feel uncomfortable, such as anger and sadness. In addition, positive emotions need to be regulated in certain situations, such as those who are doing well, and if they show excessive satisfaction, pride, and happiness, they may cause others to be jealous.

8. **Adjustment method.

This adjustment method refers to the method of controlling the state of emotional congestion with the help of emotionally colorful **. When using the ** adjustment method, it should be different according to the person, the time, the place, and the mood. Suitable**, often good results can be obtained.

9. Exercise catharsis regulation.

According to psychology expert Winslaw Researcher, one of the best ways to regulate emotions is exercise. Because when people are in tears or angry, there will be some abnormal physiological phenomena, which can be restored to their original state through exercise, such as running, playing ball, climbing, etc. When the physiology is restored, the mood is naturally normal.

10. Breathing relaxation and regulation.

Abdominal breathing is advocated in this conditioning method, which is a method of using the abdomen as a respirator. First of all, find a suitable position to stand or sit well, and the body will naturally relax; Secondly, inhale slowly, feel your abdomen slowly bulge as you inhale, and begin to exhale when you reach your maximum; As you exhale, you feel the airflow coming out through your nose until you feel your front and back abdomen come together.

1. Sleep method. Sleep can reduce the impact of bad mood on the human body by relieving fatigue. A growing body of researchers believe that dreaming has a non-negligible effect on alleviating mood disorders, whether you remember them when you wake up or not.

Rosalyn Cartwright, director of the Sleep Disorders Service and Research Center at Rush University Medical Center in Chicago, said that if the emotional problems you are experiencing are not very severe, then get some sleep and wake up with nothing to do.

2. Exercise method. Exercise is one of the most effective ways to relieve bad mood, helping the body to secrete happy dopamine. According to the study, activities such as housework are mediocre, and aerobic exercises such as running, cycling, and swimming are the best choices.

It is recommended to exercise for 20 minutes 5 times a week.

3. Diet. Bonnie Spring, a psychologist at the University of Chicago School of Medicine in the United States, believes that carbohydrates are a calming emotional food. Judith Waterman, a scientist at the Massachusetts Institute of Technology in the United States, further explained that carbohydrates can cause the brain to secrete a neurotransmitter that helps people calm down and relax.

One ounce (about 42 grams) of carbohydrates can have a soothing effect, such as eating some chips and popcorn. Eating more protein-rich foods such as chicken, lean beef, and marine fish is also beneficial.

4. Implication. Research from Northern Illinois State University in the United States found that students who also experienced anxiety and depression and were able to actively identify the positive side were able to come out faster than those who only cried and vented. Deborah Steinberg of the Institute for Rational Emotions in New York says that thinking about being happy is as simple as thinking in a positive direction.

Every morning before you head out, you might as well smile in the mirror and tell yourself that I'm happy today.

5. ** Law. Studies have found that listening for 10 minutes** can alleviate your bad mood. Sometimes it's better to learn to sing an unfamiliar song.

The above content reference: People's Daily Online-Emotional distress makes you live 20 years less 8 small ways to help you alleviate it.

A person can only adjust his own mentality, in order to face the difficulties of life in a stronger way, in order to solve the problem as soon as possible, and then sorted out 10 ways to regulate emotions, I hope you like it!

1. Pause and breathe deeply.

When a person is angry, the best thing to do is to withdraw from the confrontation, this strategy is more common in fights between partners, and both parties take a proper pause and rest until one of them calms down.

Combine it with slow, deep breathing to calm yourself down. Close your eyes, count to ten, and come back to reality: Are you still that angry?

2. Fantasy. 20 minutes of fantasies is enough to combat the negative effects of anger, even in patients who are new to fantasies. People who enter a state of fantasy have a smoother breathing, a slower heart rate, and a drop in blood pressure when recalling the events that cause anger, all of which are signs of relaxation.

3. Positive thinking.

Research proves that the power of positive thinking cannot be underestimated. This anger management technique can prolong life, lower blood pressure, and ease feelings of hostility. Experts say that in a day, it is necessary to self-examine your thinking many times.

If your thinking starts to be negative, you need to add a positive filter to your view.

4. Admit anger.

Be aware of your emotions, and when anger comes up, confess quickly. Pick up a pen and paper, or open an electronic note, and write down your feelings. Just being frank about the cause of your anger is enough to vent it.

To those who are involved'People acknowledge your anger, and slowly, you will be able to face your anger problems.

5. Acknowledge the good and express gratitude.

Studies have proven that keeping a gratitude journal can help reduce stress, calm the mind and body, and allow people to sleep deeply. Take the time to write down the things you're grateful for (e.g., sunny weather, a significant other, healthy children). When tension rises, you focus on the good things.

6. Exercise. We all know that exercise is good for the body and mind. Whether it's running, kickboxing, jumping rope or walking, regular physical training can help regulate blood pressure, mood and stress levels. It also helps you release excess tension and anger.

7. Speak for yourself.

After anger management goes wrong, many people go into "passive aggression" mode. However, anger cannot be suppressed (it will lead to an outburst);When you feel overworked, isolated, or not getting the recognition you deserve, try to speak your feelings in a calm, resolute way.

8. Find out the cause.

Often, anger is a sign from the body that something is wrong. Stop and think: How did this feeling come about?Then think of ways to turn the situation around, or prevent it from happening again.

9. Don't hold a grudge.

Someone did a study that found that when you are angry at someone, your blood pressure will increase and your heart rate will increase. And when they forgive the person (even if it's just in their hearts), their blood pressure and heart rate will decrease.

10. Stay sane.

When you're angry, it's the little things that can make you furious. At this time, do not jump to conclusions, or act in anger, or say things that you can never get back. When the smell of gunpowder is too strong and it is about to explode, stop.

One is to take a deep breath, the second is to go out for a walk, the third is to find someone to chat, the fourth is to travel and relax, the fifth is to find something you like to do, the sixth is to watch comedy, the seventh is to go shopping in the mall to buy a new clothes, the eighth is to eat snacks that you usually dare not eat and like to eat, the ninth is to go to the gym to exercise, run and sweat and you will feel a lot more comfortable, and the tenth is to confide in your girlfriends.

Summary. Hello dear!The 10 ways to regulate your mood are as follows:

1. Use facial expressions to regulate emotions: When you are upset, it may be a good choice to use a smile to regulate your emotions. 2. Interpersonal adjustment:

When you are in a bad mood, you can ask for help from the people around you, chat with friends, and entertainment will make you forget your troubles for a while. 3. Environmental adjustment: When you are in a bad mood, you can go to those places where you have been happy, which will prompt you to think of pleasant things.

4. Cognitive regulation: Emotions can be changed by changing cognition. 5. Avoid emotionally inducing problems

When you are in a bad mood, you can choose to avoid the problem, not think about it, and wait until the mood is stable before solving it.

Hello dear!The 10 ways to regulate emotions are as follows: 1. Use facial expressions to regulate emotions:

When you're upset, smiling can be a good way to regulate your mood. 2. Interpersonal regulation: When you are in a bad mood, you can ask for help from the people around you, chat with friends and friends, and entertainment will make you forget your troubles for a while.

3. Environmental Hail Festival: When you are in a bad mood, you can go to those places where you have been happy, which will prompt you to think of pleasant things. 4. Cognitive regulation:

Emotions can be altered by changing perceptions. 5. Avoid the source of the problem that causes emotion: When you are in a bad mood, you can choose to avoid the problem, not think about it, and solve it after the mood is stable.

6. Go and meet the people you like. When you decide to meet someone you like, you focus more on the person you want to meet, and the negative emotions in your heart will be diluted by the upcoming joy, reducing the attention of the negative emotions. 7. Yell.

Yelling is also a great way to release your suppressed emotions, and you can yell a few times without affecting others, which can effectively vent the depression in your heart. 8. Meditation. When you are surrounded by negative emotions, you can try to do something that can make you calm, such as cheating, reading, listening.

Calm your mind, don't be so upset, and when your emotions are not aggressive, you can solve the root cause of negative emotions.

9. Go to exercise. Exercise can make people concentrate, relieve negative emotions, channel suppressed thoughts, and when you feel tired, you will not have extra energy to think about unpleasant things. 10. Get a good night's sleep.

The generation of negative emotions will always make the imitation know a lot of things in his mind, the more he thinks, the more he can't get out of the negative emotions, it is better to empty his mind, sleep well, and wake up You will find that there is nothing to prepare for the entanglement. The mood will be much better.

1. Properly vent bad emotions.

When you are in extreme pain and sorrow, it is better to cry out loud than to hold back tears. Emotional tears contain toxic substances that can cause adverse symptoms such as increased blood pressure, increased heart rate, and indigestion, and excreting these substances from the body is good for the body, and the pain and sadness after crying can be reduced.

2. Know how to motivate yourself when bad emotions occur.

In the face of difficulties, setbacks, blows, adversity and pain, self-motivation comforts oneself with firm belief and encourages oneself to fight adversity and pain. Self-motivation is one of the sources of motivation for people's spiritual activities, motivating themselves to overcome difficulties, be sick and disabled, and be strong to continue to live.

3. The method of using verbal suggestion.

When you are feeling down, you can use language to regulate and relax your mental tension, thereby alleviating your bad mood. In the time of anger, one's anger begins with stupidity and ends with regret. So, control your temper, remind yourself at all times, when full of sadness, you can remind yourself that negative emotions are useless, face the reality and come up with a solution to relax and calm yourself.

Fourth, interpersonal adjustment.

The difference between a human and an animal is his social attributes, when he is in a bad mood, he can ask for help from the people around him, chatting with friends and entertaining can make people forget their troubles for a while, and people who have had a common pleasant experience with the past and present can cause a pleasant feeling at that time.

5. Environmental regulation.

Beautiful scenery makes people feel good, while dirty environments can make people irritable. When you are in a bad mood, you can choose a place with a beautiful environment, and in the perfect nature, the mood will naturally be relaxed. You can also go to places where you used to be happy, and the memories will remind you of pleasant things.

6. Avoid emotionally charged problems.

If there are some emotional problems that we can neither change our perspective nor solve them, we can choose to avoid the problem, avoid the problem for a while, not think about it, and then solve the problem when the mood is stable, and sometimes the solution to the problem will be inadvertently thought of while working on other things.