If you are not good at distinguishing your emotions, you will often feel "bad" when you are angry, ashamed, disgusted or guilty. You only know that you are uncomfortable and unhappy, but you can't start. Therefore, there is no way to deal with specific anger, shame, disgust or guilt.
The most important thing to identify emotions is to learn more emotional vocabulary and learn to monitor your emotions. An effective emotional monitoring method is to evaluate your emotional state from time to time in your daily life. You can use the number 1- 10 to rate your emotional intensity. 1 means "very slight" and 10 means "extremely strong". Once you find that your emotions have reached 6 or 7 points, you need to pay attention to your emotional state and conduct in-depth analysis.
If you have been able to distinguish your emotions accurately, we can begin to discuss how to manage them.
First of all, you need to know that emotions cannot be eliminated. One can't deny the existence of one's emotions, but one should learn to get along with them, even if they are unwanted.
Next, let's learn some common emotional management methods:
1. Learn a variety of emotional management methods and establish your own "list of emotional management tools"
Some people use exercise-"going out for a walk", sensory perception-"taking a hot bath", "listening to music" or adjusting breathing to adjust their mood. You can try to adjust your mood in different ways, but the most important thing is to find out what works for you and what doesn't.
I suggest that I make a "tool list for emotional management": write "When I am _ _ _ (emotional), I will _ _ _ (a healthy emotional management method)" on paper, and post the "tool list" in a conspicuous place at home or carry it with me.
Set up some "emotional management corners" in the work environment and living space. For example, if you like to squeeze pressure toys when you are anxious, put a few on your desk; If you are tired and like to hold soft things, you can set up a "safety corner" in a corner of your home and put some dolls or pillows.
List advantages and disadvantages
Whether positive or negative, they are reminding us of our true attitude towards this matter and guiding our next action. However, before you act, you need to ask yourself: Does this choice outweigh the disadvantages in the long run? ? Write down the aspects of this behavior that make you feel good or benefit, and then write down the aspects that make you feel uncomfortable.