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How to manage emotions positively | Safe and Sound

Everyone will have times when they cannot control their emotions and become negative and sad. Therefore, it is important that we find ways to reduce stress and sadness so that we can become positive in life again. According to psychological consultants, controlling emotions in a positive way not only helps us feel better but also improves the quality of life. So, let's explore with Safe and Sound effective ways to control and regulate your emotions in a positive way.

Đặng Minh Nhật | Psychologist - Safe and Sound mental health care application

Institute of Medical Technology Applications

1. Emotion recognition

Recognizing and understanding your emotions is the first step in controlling your emotions. According to psychological consultants, when we perceive emotions accurately, we will be able to control our emotions and react appropriately and in a more positive way.

One way to do this is to keep an emotions journal. Recording your emotions on a daily basis can help you identify bad habits and find ways to change them, helping you to control your emotions more effectively.

2. Deep breathing and meditation

Deep breathing and meditation

Deep breathing techniques, also known as abdominal breathing, if performed correctly can help calm the nervous system and reduce stress. Psychologists have shown that deep breathing can activate the parasympathetic nervous system, helping you feel more relaxed and calm, thereby making it easier to control your emotions. 

Meditation is an ancient practice, but it has many benefits for mental health. According to psychological consultants, meditation can help you reduce stress and improve your ability to concentrate, helping you control your emotions better.

3. Exercise regularly

When you exercise, your body releases chemicals like endorphins, serotonin, and dopamine. Endorphins, also known as the "happy hormone," have the ability to reduce pain and create a feeling of comfort, making it easier to control emotions. Serotonin is an important neurotransmitter in regulating mood, helping you reduce stress. According to psychological consultants, dopamine is related to feelings of satisfaction and contentment, and increased dopamine levels will help improve mood and create positive, happy emotions.

4. Build positive social relationships

Building positive social relationships

Social relationships play an important role in supporting emotional control. Research by psychological consultants shows that social connection has the effect of reducing stress, reducing feelings of loneliness and increasing feelings of happiness.

Additionally, when you are struggling and unable to control negative emotions, support from family, friends or mental health professionals can help you feel heard and understood, thereby reducing stress and anxiety.

5. Set goals and take action

Setting specific goals and taking action to achieve them helps you feel purposeful and motivated. According to psychological consultants, every time we achieve a goal, the body releases the neurotransmitter dopamine, creating a feeling of satisfaction and positivity. Therefore, to help control emotions in a positive way, we can create clear and achievable goals. Start with small, easy-to-achieve goals and gradually increase the difficulty. Each time you complete a goal, you will feel more confident and happier.

6. Take care of yourself

Taking time for self-care is a great way to improve your mood. According to psychological consultants, getting enough sleep and eating well are crucial to being able to control your emotions in a more positive way.

  • Get enough sleep

Get enough sleep

When we don’t get enough sleep, our brains have trouble controlling our emotions. Psychologists say that lack of sleep can lead to decreased activity in the prefrontal cortex, the part of the brain responsible for controlling emotions and making decisions. This can make us irritable, short-tempered, and unable to control negative emotions.

  • Eat well

Eating well will ensure the body has a stable source of energy, help maintain blood sugar levels, avoid hypoglycemia which can cause fatigue, irritability and discomfort. In addition, a body with adequate nutrients can produce enough hormones and neurotransmitters necessary for emotional control, help reduce stress and become positive.

With the coordination between Psychiatrists - Psychologist and the application of Technology in mental health care, Safe and Sound consulting/consultation service is proud to be a pioneer in supporting you with "Early self-detection - Immediate emotional first aid - Long-term companionship support".

If you suspect you have a psychological problem, or want more information about psychological counseling services, you can contact HOTLINE 0964 778 911 (Phone/Zalo, 24/7) to get answers and support as soon as possible! 

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Safe and Sound - part of the Institute of Applied Medical Technology (IMT)

See also:

A Beginner's Guide to Practicing Mindfulness to Reduce Stress

5 breathing exercises to help reduce stress and cure insomnia

: How to manage emotions positively | Safe and Sound