“I’ll explode in a minute, like three hundred tons of TNT,” Vysotsky sang in one of his songs, conveying the feelings of a frustrated graphomaniac. Probably, the absolute majority of people in the world are familiar with such sensations, when accumulated emotions literally overwhelm the whole body, trying to break out. However, in most cultures, the violent manifestation of feelings is by no means welcomed, and people are forced to keep their experiences to themselves, so as not to cause condemnation of others.
Instructions
Step 1
However, it is completely useless to try to hide your feelings in all situations. Strong emotions still require a way out and sooner or later they will find it, and attempts to suppress their manifestations by volitional effort will only lead to illness and chronic stress. It is much smarter and more useful for the body to find socially acceptable forms for expressing their experiences.
Step 2
First of all, as psychologists advise, allow yourself to experience strong emotions, including negative ones. Emotion is just a personal reaction to surrounding events. And if the circumstances or actions of other people make you feel hurt, angry, or annoyed, you are fully entitled to such experiences. The question is how to throw out these negative emotions so as not to harm other people and come to peace of mind yourself.
Step 3
The easiest and most affordable way to quickly reduce the emotional intensity is increased physical activity. If you feel that you are literally torn apart by emotions, you want to scream at the top of your voice and destroy furniture, find an opportunity to give immediate physical activity to the body. For this, it is not necessary to urgently run to the gym if there is no such opportunity. Walking briskly down the street, going up and down stairs intensively will do, even just a series of active squats will play a positive role.
Step 4
As soon as you feel that the most intense peak of emotions has passed and the body is tired, proceed to breathing exercises. The human nervous system is very tightly connected with the respiratory and cardiovascular systems. Therefore, a targeted series of deep, even breaths in and out will help normalize upset nerves. It is most convenient to regulate breathing with the help of counting: inhale for 3-4 counts, exhale for 6-8. After a few full breaths, you will feel that your mind has cleared and your emotions are under control again.
Step 5
The described method is well suited for a one-time release of emotions that have arisen as a result of some short-term unpleasant situation. But negative emotions can accumulate for a long time under the influence of chronic stress. For example, tensions in the family, protracted problems at work, conflicts, or an urgent deadline. In this case, exercise alone is not enough.
Step 6
Tears help some women in difficult situations. After crying for a few minutes, they begin to feel much better and calmer, since tears are a natural physiological mechanism that helps to cope with stressful situations and relieve unnecessary pressure. However, keep in mind that tears are not always appropriate. For example, throwing a tantrum in response to criticism and nagging from your boss is not the best way to maintain your professional reputation. In this case, it is much more useful to try to sort out the unpleasant situation deliberately. Talk to your boss about existing problems or opponents in conflict. If you do not have enough independent efforts, it is better to turn to an experienced psychologist who will help you sort out your feelings and suggest the best solution.
