The first step to gaining control of your emotions is to recognize when they’re out of control. Ask yourself what this feels like physically and mentally, then work to identify it in the moment. Catching your emotions when they start to spiral requires mindfulness and conscious, rational thought; just the recognition alone will start to ground you in the present moment.  You might experience physical reactions like a faster heart rate, tense muscles, and rapid or shallow breathing.  Mentally, you might start losing focus, feeling anxious, panicky or overwhelmed, or feel like you can’t control your thoughts. Slow down and focus on one element of your body’s reaction at a time. For example, if you’re suddenly feeling anxious, notice what that feels like in your body: “My heart is beating very fast. My palms feel sweaty.” Acknowledge and accept these feelings as they are, rather than judging them. to calm yourself. When your emotions get away from you, your breathing will often get out of control as well, compounding your feelings of stress and anxiety. Cut off this spiral when you feel it happening by taking several deep breaths to calm down your mind and body. If you can, try a purposeful deep breathing technique for the most effective solution.  To try this technique, first place one hand on your chest and the other below your rib cage. Inhale slowly and deeply through your nose for a count of 4. Feel your lungs and abdomen expand as you fill them with air. Hold the breath for 1 or 2 seconds, then slowly release the breath through your mouth. Aim for 6-10 deep breaths per minute.  If a full 4-count is difficult for you, you can start with a 2-count and work your way up with practice. Just try to make your breaths as deep and even as you can. Losing control of your emotions can often come with a loss of self and place; you get wrapped up in your emotions and lose awareness of where you are. To counter this, force yourself to notice things directly around you or physical sensations you’re experiencing.  Grounding exercises use most or all of your 5 senses to help root you in the present moment. Speaking aloud is especially important, as it shifts your brain away from your emotions. Coming back into your body and focusing on the present moment can help ground you and stop your emotional spiral. For example, look around and describe aloud what you see. Listen for any sounds you can hear, and state those aloud as well. Notice the smells in the area, and see if you can taste anything on your tongue. You might say, "The carpet and walls are different shades of blue, and the wall art is abstract with blues, reds, grays, and white. I can smell coffee brewing in the break room, as well as the smell of old file folders." Take notice of what it feels like to be sitting in your chair or holding your coffee mug. Notice how your clothes feel, if any muscles are sore or tense. You can focus on something as simple as your hands being in your lap. Brew a cup of hot tea and focus on the sensation of drinking it in this moment. How does the cup feel? How does it smell? How does it taste? Describe it aloud to yourself. Describe a painting aloud, listing as many details as possible. Carry an essential oil blend to smell when you feel stressed. Let the scent overtake you, and speak aloud about what you like about the scent. Do a scan of your body and see where you’re holding your stress, then force yourself to relax that area. Unclench your hands, relax your shoulders, and let the tension out of your legs. Roll your neck and shake out your fingers. Releasing physical tension can go a long way towards steadying your mind. If you’re having trouble relaxing your body, trying a method like progressive muscle relaxation, or PMR. You’ll systematically tense and release your muscles in groups, starting at your toes and working upwards. Falling back on a set method like this can be useful when you can’t focus on finding specific areas of tension. Choose a place, real or imagined, that you find tranquil and soothing. Close your eyes and imagine it, creating as many details as you can, while breathing slowly and evenly. Let out the tension in your body and let the calmness of your safe place quiet your thoughts and emotions.  Your safe place could be a beach, a spa, a temple, or your bedroom—any place where you feel safe and relaxed. Think about the sounds you hear there, the things you’ll see, and even the smells and textures. If you can’t close your eyes or completely visualize your safe place, try to picture it quickly. Remind yourself of that calm, centered feeling and take a couple deep, quiet breaths. If you’re experiencing a negative emotion while you visualize, imagine it as a physical object that you can remove from your safe place. For example, your stress could be a pebble that you can throw away, imagining your stress leaving your body as you do so. " Fill it with happy memories, such as photos and mementos, like a ticket stub to a favorite concert. Print out inspirational quotes you enjoy to add to your book or box. Include a gratitude list or journal, as well as items you find comforting. For example, your box could also contain a funny book, a few candies, a nice mug, and a box of tea. Pull out your book or box when you're feeling emotional. You can also create a digital version of your happy book with photos, memes, inspirational quotes, gifs, etc. that make you feel good.
ध्यान दें, जब आप आपके इमोशन्स को आप से दूर जाता हुआ पाएँ: अपने आप को शांत करने के लिए गहरी साँसें लें: अपने मन को वापस एक सेंटर पर लाने के लिए फिजिकल सेन्सेशन्स पर ध्यान दें: फिजिकल और मेंटल टेंशन से राहत पाने के लिए अपने मसल को रिलैक्स करें: खुद को एक शांत सेफ जगह पर सोचकर देखें: अपनी खुद की एक "हैप्पी बुक (Happy Book)" या "जॉय बॉक्स (Joy Box)" तैयार करें: