How to control emotions and feelings. In this article we will be providing information about how to control emotions and feelings. If you are suffering from negative thoughts, anger, and anxiety then this article is for you.

(given below are few links that might be helpful)

How to control emotions and feelings10 ways to control your emotions

1. Positive Experiences

What do you do when you’re overwhelmed by emotion? What happens when you’re brimming with frustration, fear, or regret, and you are wondering how to control your angrinessIn these difficult moments, your thoughts spiral out of control. Small problems turn into utter catastrophes, and it feels like there is nothing you can do. But there’s a way to master your emotions, and you don`t need to join any emotions class either. With the right habits, you can rescue yourself from overwhelming negativity and keep your emotions under control.

Let’s say you’re burdened by a stupid mistake you made earlier today. You said the wrong thing, you missed an opportunity. Whatever it was you are filled with regret, wishing you could have done things differently. Whenever you’re trapped in a whirlpool of negativity, count your blessings instead of your burdensIn other words, shift your attention from negative experiences to positive experiences. Don’t think about your mistakes or regrets.

Instead, focus on happy, uplifting moments in your life. It helps to make a list of exciting, inspiring, and memorable experiences. Don`t think about why cant I control my emotions, instead think about obstacles you’ve overcome or goals you’ve accomplished. Think about your adventures, your passions, and your closest friends, because this is also one of the best ways on how to control emotions and feelings.


Because there’s more to life than bad experiences. If you can remember your most positive moments, you can rescue yourself from even the most overwhelming emotions. So, please stop thinking I cant control my emotions.
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2. Mental Movement

When you’re ruminating on bad experiences, physical movement can relieve tension, and help you work through complicated emotions. You may not think physical movement affects the way you think, but exercising your body has a profound impact on your mood and state of mind. Exercise is a proven stress-reliever, a source of motivation, and an easy outlet for your negativity. It also provides balance in your life, giving you a much-needed sense of stability and control.

When you’re struggling how to handle your emotions, get your body moving. Do15 minutes of yoga. Walk around your neighborhood. Stretch your arms and legs. Because a little bit of movement can completely change the way you feel.
Make Every Move a Meditation: Mindful Movement for Mental Health, Well-Being, and Insight
Older and Happier!: Inspiring, Amusing, and Useful Advice for Men of a Certain Age

3. Ask Yourself Questions

Do you ever ask yourself how you’re feeling? When someone else is feeling down, you ask them questions like, what’s wrong? or are you feeling ok? But most people don’t afford themselves the same kindness. When you’re feeling down, you expect yourself to snap right out of it. You get annoyed with yourself when your negative feelings don’t disappear instantly.

But what if you treated yourself like you treat your friends or your partner? When you’re struggling to control your emotions, ask yourself questions about the way you feel, and about how to control my emotions.

Dig deeper into the emotions that create stress and negativity in your life. It might feel weird to have a conversation with yourself. You might feel stupid asking yourself questions. But these moments of self-compassion help you understand the way you feel. And the better you understand your emotions, the more you can control them, and it comes in one of the best techniques to control emotions.
You May Ask Yourself: An Introduction to Thinking like a Sociologist

4. Labeling Your Fears

When you talk about ways to control emotions, labeling your feelings is another helpful technique to control your emotions, and how to control your feelings. Many people struggle to cope with negativity because they don’t know what they feel or why they’re feeling it.


For example, you might be feeling down after making a mistake at work. You know you’re feeling negative, but why are you feeling negative? Are you anxious about making more mistakes in the future? Are you worried about what your coworkers think of you? Or are you mad at yourself for making an error you should not have made?

Each feeling points toward a unique, complicated emotion that affects you in a specific way. If you treat all three the way, you’re not going to solve any of your problems. But if you figure out exactly what you’re feeling, you can address your feelings, and find coping mechanisms that work for you, and you will learn how to master your emotions. Labeling is very useful in 
how to gain control of your emotions. So, whenever you think about how to control my emotions, and whenever you’re feeling down, give your feelings a name.

  • Are you angry?
  • Are you sad?
  • Are you ashamed or insecure?
Be specific because every emotion, even the ones you don’t like, deserve your time and attention.
Let Your Fears Make You Fierce: How to Turn Common Obstacles into Seeds for Growth

5. Buying Satisfaction
Spending money is one of the most popular coping mechanisms in the world. People buy expensive or luxurious items to fill voids in their lives. But as everyone knows,

“Money Doesn’t Buy You Happiness”

No amount of reckless spending is going to change the way you feel not in any lasting capacity. But that doesn’t mean money can’t affect your emotions.
This comes from a 2011 study in the Journal of Consumer Psychology. Researchers found that certain spending habits foster more positive emotions. For example, they found a strong correlation between feelings of satisfaction and charitable donations. Giving money to people in need can bring you more happiness than spending money on yourself.

Researchers saw similar results in people who spent money on memorable experiences instead of material goods. In other words, spending money won’t make you happy. You can’t buy a lifetime of positivity. But you can control the money you spend, and the things you buy. By making more meaningful purchases, you can lay a foundation for a happier life.
You Are Not Your Own: Belonging to God in an Inhuman World

6. Distinguishing Feelings

According to a 2001 study in the journal “Cognition and Emotion” one skill set gives you significantly more control over your emotions, and to control your feelings. Take anger and frustration, people often use these emotions interchangeably, but they mean different things.

You experience anger when a person or event has in some way done you wrong. For example, if someone makes fun of you, that makes you angry, and you start thinking how to deal with my anger.
You experience frustration, on the other hand, when you encounter something you cannot change or control. Let’s say you worked hard to earn a promotion, but the promotion went to somebody else instead. That makes you frustrated.
Researchers found that people who can distinguish between feelings like anger, and frustration had more control over their emotions. These people had a clearer picture of what they were feeling and why so they could cope with their feelings more effectively.

So, if you want to manage your emotions, spend a few minutes every day understanding what each emotion means. You’ll be surprised by how diverse your feelings can get.
Self Esteem and Confidence: 2 Books in 1. Master Your Emotions and Self-esteem Workbook. A Practical Guide to Stop Self-Doubt and Insecurity to Thrive, Gain Inner Strength and Empower Your Life
7. Self-Expression

How often do you write about your thoughts and feelings? Writing doesn’t come naturally to everyone. Some people avoid writing because they place high expectations on themselves to say something meaningful or profound. Other people stare at a blank page and think, “I don’t have anything to say.” But that’s why writing in a journal is such a valuable habit. 


Journals give you a place to write in total privacy. No one will read what you write. No one will know what you said or didn’t say. That means you can write about anything you want in any way you want. If you want to better understand your emotions, for example, your journal may be an outlet for your feelings.

In those pages, you can ask yourself questions, analyze emotions, and discuss your problems without fear of judgment or criticism. Even if you don’t know what to say, try for just 15 minutes to write about your emotions. Say whatever comes to your mind. Explore whatever you feel. You may not say anything special or profound, but even the simplest forms of expression can change your perspective, and this is also one of the best way to master your emotions. (Note: you can also write about how do you control your feelings for someone you love) 
Self-Love Workbook: Love and Heal Yourself with Mindfulness, Forgiveness, Loving-Kindness & Authentic Self-Expression
ME, A Personal Journal – Kraft Hard Cover (prompts on Every Page, Recycled Paper, Read More.)

8. Simple Mantras

Mantras are another coping mechanism few people use or acknowledge. A mantra is a short phrase that reminds you to embrace or embody a more positive emotional state, and sort of a emotions code. For example, when you’re overburdened by stress, your mantra might be something like,

“I am relaxed, and I am capable”
Phrases like these are simple but powerful reminders that you are in control with your emotions and feelings. Whenever your emotions get away from you, use your mantra to keep you grounded and on top of your emotions. But first, find a mantra that resonates with you on a deeper level.

Make your mantra as personal or specific as you need. Repeat your mantra whenever your emotions are spiraling out of control. If you believe what you say, one simple phrase can put you on a more positive path.
The Daily Stoic: 366 Meditations on Wisdom, Perseverance, and the Art of Living

9. Emotional Toxins

To gain more control of your emotions, you need to change how you cope with negativity. Many people bully their emotions into submission. You get angry at your anger. Frustrated with your frustration. But your emotions are not a toxin you need to rid from your body. Instead, your negativity is like an injury you need to nurture and care for. 

That means figuring out the root of the problem, and paying attention to your vulnerabilities. In other words don’t treat your emotions of anger like your enemy. It’s not a bad thing to have a range of positive, and negative emotions. In fact, the most emotionally intelligent allow themselves to freely experience all kinds of emotions, positive emotions, negative emotions, emotions of fear, emotions of grief, emotions before labor, emotions after miscarriage, eating emotions, art emotions, managing emotions etc.

The reason you lose control is that use you can get angry. It’s because you’re ashamed of your anger. If you stop denying your emotions, you may discover those feelings aren’t as toxic as you thought.

10. Personal Space

When you’re feeling overwhelmed, it’s important to find space away from your work, and your relationships. Retreat to a place where you can think, breathe, and reflect on your feelings. Because living your life is a heavy burden. Responsibilities and expectations create stress, shame, and insecurity in your life, all of which amplifies your negativity. So, don’t be afraid to make space when you need it. Even if you have a busy schedule, spend 5 minutes on your own.

That may not sound like much, but five minutes of solitude can stabilize your mood, clear away the fog, and give you some much-needed perspective.
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How to Make a House a Home: Creating a Purposeful, Personal Space

Emotions definition and types

Emotions are strong feelings that are directed at something or someone. We can feel a lot of different emotions throughout the day. There are actually dozens of emotions: happiness, joy, love, hope, pride, surprise, disappointment, frustration, fear, jealousy, shock, and sadness are just a few examples of what we are capable of feeling. 

Why do we have emotions?
It’s no surprise that the answer lies in your brain. Emotions originate in the brain’s limbic system, in other words limbic system control your emotions. This part of the brain also plays a role in behavior, motivation, and long-term memory.
Research suggests that people report more positive emotions when their limbic system is inactive however when the limbic system heats up, our mind becomes dominated by negative emotions such as anger. 

The level of activity of your limbic system does not depend purely on whether someone makes you angry or not. For example, women tend to have more active limbic systems than men, and they say women are too emotional. The activity in the limbic systems helps women to emotionally bond with their children. But aside from bonding with others why do we feel emotions?

Darwin argued that emotions help us in problem-solving they drive us to engage in activities connected to the survival of the human race such as choosing mates seeking shelter or predicting others’ behavior. Your emotions are influenced by a lot of factors. They are connected to your personality, and mindset but you are also likely to experience negative or positive emotions depending on the time of day, weather, your sleep quality, or stress level. Studies suggest that physical activities and informal social meetings increase positive emotions. 
Master Your Emotions: A Practical Guide to Overcome Negativity and Better Manage Your Feelings

Another interesting finding is that our emotional experience changes with age. As we get older we experience fewer negative emotions. There’s no running away from them. And unless you learn how to master your emotions, they will take over your life. That’s where the importance of emotional intelligence or EQ comes in. 

Being emotionally intelligent means being able to detect and manage emotional information. For example, instead of smashing everything around you because you’re angry, you recognizer what you’re feeling and you take a deep breath before acting on the feelings of anger.

Emotional intelligence comprises five dimensions:

• Self-awareness, meaning you’re aware of what you’re feeling.
• Self-management, which is the ability to manage your emotions without going full-on hulk on everyone every time you get angry.
• Self-motivation, the ability to persist when you’re faced with setbacks or failure. Empathy is being able to sense how others are feeling.
• Social skills, meaning the ability to handle the emotions of others.
  • Empathy, meaning to understand others, political awareness, service-orientation, developing others, leveraging diversity.
    Healing for Damaged Emotions

Being an emotionally intelligent person is about taking the time to figure out your own emotions. Once you can manage yourself it will also become easier for you to be empathetic towards others. You can learn to be more emotionally intelligent at any point in your life, and that also come to the best habits to master your emotions.  

Learning about how your mind works is the first step towards mastering your inner world. Having the ability to take charge of your own emotions and happiness will make you better equipped to also make the world around you a better place.


I hope in this article I have clearly described the emotions definition. When we think what is emotion or how to control my emotions, believe me it is not difficult at all as many people think it is. After all you are the one who is controlling yourself, God created us like that. But to get rid of an emotional pain, and have the best habits to master your emotions, it will be much easier for all of us to stop thinking negative in life. Our Life is like a treasure, and no one would like to loose a treasure, right? is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fee by advertising and linking to Amazon and the Amazon logo are trademarks of, Inc, or its affiliates.


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