The Power of NOT Reacting | 12 Habits to Control Your Emotions

Hello everyone and welcome to TopThink. Today we will learn about the

power

of not

reacting

and twelve

habits

to

control

your

emotions

. Now let's get started. Do you know someone who gets angry, anxious or upset over the smallest things? A surprising number of people have trouble

control

ling their

emotions

, especially during periods of stress and uncertainty. When something doesn't go their way, they feel overwhelmed by extreme feelings, such as anger or anguish, transforming even the smallest conflicts into harmful and embarrassing situations. For example, let's say you're debating someone about a topic you're both interested in, like sports or politics.

All you want to do is get

your

point across, but the other person seems to be getting angrier and angrier. They may raise their voice or make derogatory comments about you or your beliefs. What begins as a friendly debate turns into bad language, insults, and personal criticism. Because? Because not everyone knows how to control their emotions. When they hear something they don't like, many people react impulsively, as if a wave of frustration and volatility hit them over the head. These people may be prone to becoming defensive, as if any opposition is an insult to their character.

They may become angry because people don't validate their ideas or because they have difficulty communicating exactly what they want to say. Once these emotions start running around in their heads, they are likely to make bad decisions. They may become desperate to get their way, damaging their relationships and hurting the people they care about. Only when everything calms down do they realize the damage they have caused. If you find yourself in a similar situation, where your emotions are being tested, how can you prevent your emotions from getting out of control? In this video, we're going to look at twelve

power

ful

habits

that anyone can use to master what is known as "not

reacting

." The basic idea is simple.

By recognizing extreme emotions and delaying impulsive reactions, you can make good decisions when it matters most...and these habits will help you do just that. Many of these tricks and techniques are used by highly disciplined people every day. Just like exercising physical muscles, it takes time and constant effort to develop true emotional discipline, but with these daily habits you will learn to control your emotions and approach any situation with patience and composure. 1. Chemical countdown When you experience emotional conflict, chemicals enter your brain and motivate extreme reactions and impulsive behaviors. If you want to control your emotions, you must wait for that flood of chemicals to subside before acting.

A simple trick is to close your eyes and count to five. During those five seconds, your brain chemicals will slow down enough for you to see your situation clearly. It sounds simple, but those five seconds can save you years of impulsivity and regret. 2. Find your roots When you feel strong emotions bubbling up inside you, try to find the root of the problem. In other words, ask yourself why you might feel the way you do. If you're impulsively angry about something someone said, ask yourself why their comment triggered such a strong emotional reaction. This habit immediately changes your perspective, forcing you to take a step back and analyze your emotions from the outside.

This instantly puts you in a position of emotional control and reveals what is really causing your distress. Often the source of a feeling is not what it seems. Once you find it, you will be able to deal with the real problem without harming yourself or others. 3. Sources of resentment Many of us have a bad habit of feeding on feelings of anger or resentment. Let's say you have an argument with a friend. You both walk away feeling hurt and irritated, but instead of expressing those feelings and finding a solution, you allow your anger inside you to simmer and grow.

Over time, you may even lose track of why you were angry in the first place. The longer you wait to resolve these feelings, the harder it will be to make those emotions go away. This applies to many negative emotions, such as sadness or shame. Ignoring these feelings can create lasting emotional turmoil, so talk and resolve your feelings before it's too late. 4. Name your emotions We often have a hard time controlling our emotions because we don't really know what we feel. All we recognize is a swirling cloud of thoughts and feelings. Our emotions become confusing and frustrating, so we seek immediate relief instead of understanding what is wrong.

In situations like this, try to name your emotions. As soon as you feel something bubbling inside you, ask yourself, “What exactly am I feeling? Am I angry or sad? Impatient or embarrassed? Once you give your emotions a name, they become smaller, simpler, and easier to understand. 5. Control your stress Stress has a significant effect on your emotional state. When you are stressed, your patience and discipline wear thin. It feels like the world is collapsing around you, and minor things can trigger extreme emotional outbursts and irrational decisions. Any type of stress can affect your emotional state, so get into the habit of relieving some stress every day.

There are many activities to relieve stress, such as writing, meditation, and exercise. Any of these habits, if practiced regularly, can reduce your stress levels, making it much easier to process and control your emotions. 6. Opportunities for expression Many people lose control of their emotions because they do not allow themselves to express what they really feel. Men especially suppress their feelings and pretend that everything is fine until the day their emotions suddenly explode. This is when extreme emotions do the most damage to you and the people in your life. For your own good, don't let your emotions build up in the back of your mind.

Instead, create opportunities to express your emotions on a regular basis. Write in a journal, talk to a loved one, or sit down with a mental health professional. Make self-expression a normal part of your routine and you will begin to understand yourself much better. 7. Channel your feelings Speaking or writing is not the only way to express emotions. You can also channel those feelings into activities like physical sports or creative hobbies. These activities occupy your mind and channel your energy in a way that brings calm and clarity. For example, if you are stuck in a stressful situation, you can try singing at the top of your lungs.

There are dozens of activities, like singing, that release your feelings and change your mood. Find one that suits your interests. That way, you can channel your emotions into something constructive. 8. The Empathy Routine When you are angry with someone, try to think about your situation from their point of view. You may feel like you've been wronged, but the other person may feel the same way. They may find themselves in a challenging position or, like you, struggling to understand why they feel the way they do. In any case, practicing empathy can neutralize extreme emotions and help you both find common ground.

Even if you're not actively upset, this is a great habit to expand your emotional intelligence. Practicing empathy challenges you to reflect on your feelings, question your assumptions, and approach every situation with a calm and collected state of mind. 9. Own your emotions Are you ashamed of your emotions? Too many people avoid responsibility for their genuine feelings because they are ashamed to feel them. If someone asks you how you feel, you can pretend that everything is fine and hide your emotions from the world. But this only deepens your emotional turmoil. When you feel overwhelmed, take responsibility for your emotions because there is nothing shameful about how you feel. 10.

The Boiling Point Even if you learn to control your emotions, you may be too upset to keep them inside you. Some people call this the “boiling point,” the moment just before your feelings bubble and explode. If you want to control your emotions, know your boiling point so you never do or say something you regret. When you are almost at your limit, remove yourself from the situation and give yourself time to calm down. 11. Create your mantra Sometimes when you feel strong emotions, it helps to remember what you are working toward or what kind of person you want to be.

A simple mantra or meaningful phrase can help you find perspective and overcome negative emotions like anger or frustration. These feelings may be strong in the moment, but when you think about what really matters, it's easier to stay in control. It may take you some time to find a mantra that is unique and special to you. There are all kinds of mantras, but often the most powerful mantras are the ones you create yourself. A few repetitions of this meaningful phrase can relieve stress, provide clarity, and remind you of what's really important. 12. The Power of Breath Many disciplined people have developed incredible patience and willpower using the simple power of breath.

You've probably heard of breathing exercises to relieve stress or anxiety, but why does breathing affect your emotional state? The first half of breathing, inhalation, influences the sympathetic nervous system, which controls the fight or flight response. Stopping to breathe deeply discourages impulsive behavior in favor of more logical decisions. The second half, the exhale, comes from your parasympathetic nervous system, which affects your ability to relax and calm down. Simply exhaling a breath of air can quell negative feelings, giving you a feeling of calm and control. Whenever your emotions get out of control, inhale and exhale deeply. This simple exercise may be all you need to control your emotions and change your mood.

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