First, read the English article below.

Using emotion-regulation skills can reduce mood swings. Regulating your emotions is about learning to change the situation you are in or the emotion you are having.  One way to regulate your emotions is to use positive self-talk. For example, if you are feeling very sad you can tell yourself, "It's going to be okay. I'm sad right now but I can get through this." You may find that using positive self-talk can help to reduce whatever negative emotion you are experiencing. Sometimes you can’t stop your emotions even if you want to. If you feel emotional, but are in a bad environment to express yourself – change your environment if you can. Perhaps go to your car, the bathroom, or somewhere else that you can be alone. If you give yourself a few minutes to let some emotions out (i.e through being tearful), you may feel better and be able to go back to your day. This is one helpful way you can regulate your emotions, by letting a little bit out at at time. One way to cope with negative emotions is to postpone dealing with your feelings in order to continue being productive or until you can get to a safe place to express them. This is a helpful technique because not all places are appropriate to express certain emotions. For example, you wouldn’t necessarily want to let out your anger or tears in a crowded office building with your coworkers present. This could lead to negative occupational consequences.   Distracting yourself is a great way to postpone dealing with a particular emotion. A good distraction technique is to focus on your responsibilities or work projects. You can also tell yourself, "I know I have some emotions to deal with, but I need to focus right now." Set a time to stress out or deal with the negative emotion. For example, literally write into your schedule "emotional time" from 6 - 6:30 pm. This way you are planning to healthfully express your emotions at a later moment. Avoid completely detaching from your emotions because this can be dangerous and can lead to lack of empathy and crimes or... 

Now, please write a short abstract for it in Indonesian. Abstract:
Aturlah emosi. Tundalah emosi. Aturlah amarah Anda. Ubahlah cara Anda memahami emosi. Serahkan kontrol dan terimalah emosi Anda.