If you experience chronic lack of emotional control, try looking deeper into your personal history to find its origins. Knowing where your emotional turmoil comes from can help you figure out how to accept it and heal from it.  Think about how conflict was handled in your family while you were growing up. Did your parents show or hide their emotions? Were certain emotions “off-limits”? What emotion is most uncomfortable for you, and how did your family handle it?  You can also think about turning points in your life, such as a divorce, a death, or a major change like moving homes or losing a job. What emotions did you feel, and how did you react to them? Figuring out where your emotional turmoil stems from gives you the power to confront and overcome the beliefs that are causing it. Take a step back from the situation and objectively identify negative beliefs, like fear or inadequacy. What is causing those toxic feelings? What can you do to confront and overcome them?  For example, feelings of not being good enough might show up as “disqualifying the positive” thinking: if somebody says something good about you, it doesn't count, but if they say something bad about you, you "knew it all along." Challenge this by noticing all the things you do right in your life. Emotional turmoil caused by fear might manifest as a tendency to jump to conclusions, when you make a negative judgment even though there aren’t any facts to back it up. Challenge this way of thinking by stopping yourself at each step and examining the evidence for your conclusions. No matter what other complex negative emotions you uncover, you can challenge almost all of them by asking yourself what the unbiased truth is and showing yourself compassion. Journaling about your emotions can help you learn to identify your feelings. It will also help you learn to recognize what may trigger certain emotions and will help you recognize helpful and unhelpful ways of dealing with them.  Use your journal to recognize your emotions, vent about things you feel bad about, show yourself compassion, think about the causes of certain emotional responses, and take responsibility and control of your feelings. Ask yourself questions in your journal entries, such as: How am I feeling right now? Do I think anything happened to provoke this response? What do I need when I feel this way? Have I felt this way before? Learning to become more positive in your outlook takes time and practice, but it can also enhance your resilience to uncertain or upsetting emotions and experiences. At the end of each day, write down 1 or 2 positive things that happened, even if it was just a good song that you heard on the radio or a funny joke.  Practice replacing permanent statements with flexible ones. For example, if you’re stressed over an exam, you might assume that it’s no use studying because you’re going to fail anyways. Instead of assuming that you can’t improve, reframe your thoughts to something like, “I’ll make extra flash cards and join a study group. I may not ace the test, but I’ll know I did my best.” Looking at the experience as something that can be changed with a little effort makes you more likely to succeed. Sometimes, you can try your best to control your emotions and still feel overwhelmed by them. Working with a licensed mental health professional can help you discover unhelpful emotional responses, and learn new, healthy ways to process your feelings. Difficulty regulating your emotions can sometimes be an indicator of a more serious problem, such as past abuse or trauma, or it can be the sign of a disorder such as depression.
अपनी इमोशनल खलबली का सामना करें, ताकि आप उससे अपना पीछा छुड़ा सकें: डर या तर्कहीनता पर आधारित पैटर्न्स और विश्वास को चेलेंज करें: सेल्फ-रिफ्लेक्शन (अपने बारे में विचार करना) प्रैक्टिस करने के लिए एक जर्नल लिखना शुरू करें: नेगेटिव विचारों को पॉज़िटिव विचारों में बदल लें: प्रोफेशनल हेल्प की तलाश करें: