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Emotions (aka feelings) are a highly automatic full body response that result from a combination of
- how we interpret a situation,
- the physical reaction from our nervous system, and
- the action influenced by
- our individual experiences with that situation.
We can learn to manage our emotions by
- noticing them,
- naming them,
- checking in with ourselves to identify what that emotion may signal we need or want in that moment,
- and choosing a response rather than simply reacting.
The appropriate response will be different based on the situation. We might need to:
- Take a breather, take a walk, or use a positive distraction to self-soothe to a calmer state
- Express ourselves by communicating what we need or want
- Accept what we’re feeling and allow it to pass. All emotions eventually pass.
- Decide if there’s an action to take to move toward our goal(s) and take the emotion with us. For example, sometimes when we’re afraid the only antidote is to do the thing afraid to prove to ourselves that we can handle it.
Check out our Managing Feelings Exercise for how to be more intentional about responses.