{"id":119594,"date":"2023-12-20T07:45:00","date_gmt":"2023-12-20T11:45:00","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=119594"},"modified":"2023-12-20T11:33:06","modified_gmt":"2023-12-20T15:33:06","slug":"dont-let-your-emotions-control-you","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/dont-let-your-emotions-control-you\/","title":{"rendered":"Don\u2019t Let Your Emotions Control You: 3 Tips From Dr. Julie Smith"},"content":{"rendered":"\n

How often do your emotions get the best of you? Are you in control of them, or are they in control of you?<\/p>\n\n\n\n

Emotions are strong. But, Dr. Julie Smith says that you can be stronger. Take control, and don’t let your emotions control you. You can take the reins by practicing mindfulness, naming your emotions, and noticing and shifting your thought patterns<\/a>.<\/p>\n\n\n\n

Keep reading for Smith’s practical advice on harnessing your emotions.<\/p>\n\n\n\n\n\n\n\n

Don\u2019t Let Your Emotions Control You<\/h2>\n\n\n\n

Smith acknowledges that letting yourself feel your emotions is difficult, as emotions can be painful and intense. Because of this, it\u2019s important to gain tools to help you lessen your emotions and make them more manageable. Don’t let your emotions control you. Smith teaches that practicing mindfulness, accurately naming your emotions, and working with your thought patterns can help you make your emotions feel less powerful and reduce their impact on you.<\/p>\n\n\n\n

Tip #1: Practice Mindfulness<\/h3>\n\n\n\n

Mindfulness is the practice of observing your sensations and thoughts without assessing them as good or bad and then letting them pass. You can practice mindfulness through formal meditation<\/a>, or more informally while you\u2019re walking, showering, or doing other mundane tasks. Mindfulness can help you distance yourself from your thoughts, emotions, and experiences to see them from a broader perspective.<\/p>\n\n\n\n

(Shortform note: A growing body of research suggests that mindfulness practices can have significant mental health benefits <\/a>such as reduced stress, anxiety, and symptoms of depression. However, despite the increasing popularity of mindfulness for improving mental health, it\u2019s not beneficial for everyone. Some research has shown that mindfulness can cause negative side effects<\/a>, including increased anxiety, dissociation, and flashbacks, with 6% of participants reporting negative side effects that lasted for more than a month. More research is needed to explain why some people experience negative side effects. However, some researchers think the effects may be triggered when people engage in mindfulness practices for too long and too often.)<\/p>\n\n\n\n

Tip #2: Name Your Emotions<\/h3>\n\n\n\n

The words we use to describe emotions shape how we experience and make sense of the world. When we can accurately define negative emotions, we can be more flexible in responding to situations. Additionally, labeling<\/a> a painful feeling helps us regulate our emotions, relieve stress, and avoid the negative effects of trauma<\/a>. Emotions can be tricky to label\u2014often, we don\u2019t just feel one emotion at a time but a mixture of contradictory ones. Smith recommends building a nuanced emotional vocabulary<\/a> for the full range of positive and negative emotions and actively using those words daily.<\/p>\n\n\n\n

(Shortform note: In psychology, putting your emotions into words is known as affect labeling,<\/em><\/a> and research has explored how affect labeling helps your brain manage negative emotions<\/a>. Using brain imaging, one study found that when people label their emotions, it reduces the reaction of the part of the brain linked to emotions<\/a>, the amygdala, to negative images, thus helping participants regulate their emotional responses.)<\/p>\n\n\n\n

Tip #3: Notice and Shift Your Thought Patterns<\/h3>\n\n\n\n

Smith explains that our thoughts can often arouse and worsen emotions. Further, they can turn into unhelpful thought patterns<\/em> in response to difficult circumstances and painful emotional states. Understanding and noticing these patterns can help you break out of them to lessen their negative impact on your emotions and moods.<\/p>\n\n\n\n

These are some of the thought patterns that we tend to fall into, which can lead us to misinterpret situations and worsen our emotions and moods:<\/p>\n\n\n\n