Emotions can creep up on you or feel like an explosion that strikes you without warning. Suddenly, you’re angry, sad, or frustrated, and it has the potential to ruin your entire day. Don’t let it. Learn these 15 habits of people who are masters at managing their emotions.
1. They keep a feelings journal.
As Harvard Business Review notes, it’s always helpful to write down what you’re feeling because it gives you more perspective on your thoughts and emotions when you’re seeing them written down in front of you. By doing this, emotionally stable people are able to see how their feelings change depending on their situation and how they respond to them.
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2. They know their triggers.
Knowing what triggers certain emotions is a must! It helps them understand their emotions and what’s really behind them to avoid getting overwhelmed so they can process what they feel in a healthy way and learn from what their feelings are trying to tell them.
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3. They speak up.
Bottling up feelings is always a no-no. It prevents growth and can cause bigger problems later on. Feelings are meant to be expressed, which is why emotionally stable people know the value of expressing what’s in their heart. The quicker they do that, the quicker negative feelings can disappear.
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4. They engage in mindfulness.
Staying still and being mindful of the world around them helps them to calm their response to emotions that can be overwhelming. They stop, breathe, and focus on the present moment and their surroundings.
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5. They sweat it out.
Regular exercise is a healthy outlet for one’s emotions, per Healthline. By getting their blood pumping, whether it’s by going for a run or hitting the gym, they can eliminate negative emotions that are hovering around and embrace feel-good endorphins in their body!
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6. They face their feelings.
It’s impossible to manage and regulate one’s emotions if they’re not being faced head-on. People who know how to do this in a healthy way aren’t afraid to take stock of their feelings and dig into them to figure them out. They avoid ducking and diving from emotions because they know they can never run and hide for too long!
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7. They say “no.”
If they have to focus on themselves and their emotions, they know they shouldn’t take on other people’s drama, which is just stressful and distracting. This is why they have healthy boundaries, like the ability to say “no” when they don’t wan tto overextend themselves. The bottom line: they know what they need for greater emotional well-being.
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8. They avoid overthinking.
It’s easy to get caught up in an overthinking spiral when faced with difficult emotions. Luckily, they’re skilled at switching off their thoughts so they don’t overanalyze their feelings to the point of feeling down or stressed out. They avoid this by adopting calming practices, such as meditation or distraction.
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9. They breathe before reacting.
People who master their emotions don’t immediately react to criticisms, offensive remarks, or stressful situations. Instead, they stop and take a breath by stepping away from the situation until they feel calmer and more in control. This also zaps drama so it doesn’t result in a chaotic life.
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10. They engage in self-awareness.
Without self-awareness, it’s difficult to process one’s feelings and thoughts. This is why having it is important to help one better manage and control their emotional responses. For people who master their emotions, having alone time and making time to reflect on their thoughts and feelings is essential.
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11. They’re open to criticism.
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Instead of freaking out when someone’s critical of them, emotionally stable people are open to the feedback they get from the people around them. They don’t have to take it on board, but they’re curious and willing to learn instead of having a defensive reaction.
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12. They’re empathetic.
By being aware of their own feelings, they’re able to be more empathetic with others. They’re skilled at focusing on their feelings and acknowledging them, which is why they also give other people the same treatment.
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13. They do gratitude meditation.
Meditation is a great way to ensure greater calmness and emotional balance. A beneficial type of meditation to try is the gratitude meditation. This is when someone meditates while thinking of all the things they’re grateful to have in their life.
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14. They’re clued into their bodies.
People who regulate their emotions know that their body sends them important signals about their emotional well-being. They notice subtle cues in their body, such as a fluttering in their chest when they’re anxious or if their jaw feels stiff from anger. This boosts their emotional maturity and self-awareness.
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15. They’re self-compassionate.
People who master their emotions go easy on themselves! They don’t beat themselves up for feeling a certain way. Instead, they’re self-compassionate. Doing this helps them to better understand and accept their emotions, so they don’t feel overwhelmed by them.
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