How to stop being emotionally reactive

When we are emotionally reactive, we tend to be more stressed. We feel angry or often hurt because we react impulsively. In other words, we react in an exaggerated way. Our perception of the existing situation we face is altered. This makes us prone to make the wrong decisions. So how can we stop being emotionally reactive?

13 ways to stop being emotionally reactive

The following are some honest tips that can only be the antidotes to reducing emotional reactivity for your peace of mind:

Meditate often

Woman with eyes closed in meditation

Meditation can help us to live more conscious and examined lives. When you meditate, you are practicing noting thoughts and feelings without getting caught up in them and telling you a story about those emotions.

When we are emotionally reactive, it is often done compulsively or unconsciously. Meditation helps us to be more aware of ourselves and more aware of our emotions before we react to them. If you feel that you have no control over your emotions, or that you cannot help but react, meditation is a great solution.

Surround yourself with positive thinkers

If possible, surround yourself with people who are constructive in their way of thinking and feeling. Who you partner with has a powerful impact on how you perceive things. When a problem arises, and the people you mingle with give different suggestions that result in joy, you are blessed. And statistically you will be less prone to stress.

When the wrong people give you advice that produces more enemies and animosity, we run away from them!

Free meditation appDeclutter The Mind is an application that will teach you to meditate, help you acquire the habit of a common practice and expand your mind to the teachings of mindfulness.

Make decisions after you have thought about them

A sign of being emotionally reactive is making hasty decisions right away. Reacting without thinking is what usually causes us the most problems and causes us the most emotional pain. It’s also what makes it harder to stop being emotionally reactive.

Get used to thinking before you act. It sounds simple but it’s not easy. When you feel intense emotions mocking, use it as a reminder to stop, breathe, and think. You will notice that the physical response arrives quickly: clenched fists, sweat, heat on the face, etc. These are signs that should remind you that you should first turn inward, think about the situation, and then react or respond. These few seconds of introversion can provide the clarity you need to respond more productively and positively.

Don’t make assumptions

You may be extremely sensitive. You perceive the rudeness of someone or a specific group, and you also react emotionally to being rude. You think your value is being underestimated, so find ways to undermine the source. Feel manipulation, offense, or some kind of accusation, and also make your knees react by reacting to these parts in an offensive way.

Title per tat. It turned out to be a vicious circle of negativity because you were emotionally reactive. You never researched to validate your perception of things. Instead, have the decency to give everyone who gives you negative vibes a decent chance to be heard and observed.
You will be surprised if, in the end, the other person also thought that you were the one who started the negative vibrations.

Don’t let a bad past experience induce emotional reactivity

Girl looking at camera crying

A previous negative experience can be detrimental to your mind, even one that you may not be fully aware of. Remember that whenever you react to something in the present, you may be making an assumption because of past experience. Disconnecting our previous experiences from the current ones helps us to stop being emotionally reactive.

We allow past experiences with people, places, and things to tell us how we react to similar people, places, and things in the future. While this is a useful heuristic in the savannah as a caveman, it is not as useful as a human being in the 21st century.

Be more inclined toward positive emotions

Paul Eckman, a well-known psychologist in 1972, suggested that there are 6 basic emotions applicable to all human cultures: surprise, happiness, disgust, fear, sadness, and anger.

In 1999, he expanded his list of universal emotions to emotion, shame, pride, satisfaction, fun, shame, shame, and contempt. If you’ve noticed, here are some positive and negative emotions. Whenever possible you should be more inclined to take positive steps to protect your own emotional health because stressors could be important sources of physiological illness.

But there are also positive emotions on the list when used in an exaggerated way, which could be reasons for ill health or conflicts with other people.

For example, when you are too excited about eating your favorite food and overeating, it can cause indigestion or long-term health problems. Or when you have unethical fun because another person with a disability walks in a fun way, you will be shown contempt.

Emotions will come, but they will move toward positivity

Robert Plutchik, another ardent observer of emotions, introduced a system of classifying emotions in the 1980s called the Wheel of Emotions. Emotions are mixed in the same way that colors are mixed in an artist’s palette. This concept is very similar to the useful welfare wheel.

There is happiness and sadness; confidence and disgust; anger and fear. May happiness overcome sadness. Look beyond your initial perception of someone who makes you feel angry, disgusted, or scared. Ultimately, trust can overcome all of these emotions when you see a positive character in someone you haven’t noticed before.

Try calming activities

Man escaping and relaxing on his porch

Reduce your emotional reactivity by engaging in a relaxing massage or treat yourself to a full-service spa treatment.

Go on vacation to a quiet place. In the cool mountains, on the exciting beach and the serenity of the forest are recommended places to recharge and relieve burned nerves and disturbed emotions.

If going to the gym relaxes you, become a member. Research shows that toxins seep out of the body and a lot of emotional stress from sweat. If yours is sweating, you can also go running or participate in a team sport.

Meanwhile, yoga and Tai Chi have avid practitioners around the world because of their benefits for calming emotions. Ironically, Tai Chi is a Chinese martial art that is practiced for self-defense purposes. But it has health benefits, as does yoga. Both improve your movement, your muscles and your flexibility. As a result, your moods and emotions also benefit.

Be punctual

You have an appointment for a job interview at 10 p.m. Calculate that your relaxed driving time to this location is approximately one hour, as long as traffic is expected to be moderate.

So, of course, you have to leave your apartment at 9 in the morning or even earlier. But because of a bad habit of procrastination, you only get out around 9:10 in the morning.

You are under time pressure. It is diverted by traffic, faster than usual (but below the speed limit). You almost ran into that old lady as she was crossing the street. And you almost collided with another car during a crossroads.

Here you are very emotionally reactive because you are pressured by time. If you’ve been faithful to the time you need to get out of the house, you’ll have a nice cruise to your job interview. Being punctual allows you to relax in situations instead of always feeling pressured by time.

Sleep well

Your emotions and your ability to get enough sleep have an intimate relationship. Sleep deprivation makes you wake up emotionally more easily and more sensitive to stressful stimuli and scenarios (in a negative way).

Research has shown that getting enough sleep (6 to 8 hours) is essential to better cope with emotional reactivity in everyday situations. So when you have to stop working or whatever you do because it’s bedtime, Dad. The benefits far outweigh the cons.

If you need help sleeping at night, try one of the best sleeping apps available or a guided sleep meditation.

Eat foods and supplements that calm you down

An assortment of healthy foods

Regular consumption of supplements and foods that will calm your nerves and help you stop being emotionally reactive, a problem for you, is a big habit.

Research has shown that dietary supplements that help reduce emotional anxiety include vitamin D, saffron, magnesium, chamomile, omega 3, vitamin C, L-theanine, CBD, curcumin, and multivitamins. But be well-informed by professionals about the right dose of these supplements because too much of anything can cause unwanted side effects.

Soothing foods should be naturally rich in magnesium. Spinach, chard and other green leafy vegetables are examples. Other sources of magnesium are nuts, legumes, seeds and whole grains.

Zinc is also a natural pacifier for emotions. It is an essential component found in cashews, oysters, beef, liver and egg yolks. But all in moderation, as usual.

You should also consider what to avoid consuming. For example, there are links between caffeine and anxiety that can make you think about avoiding this cup of joe in the morning.

Research thoroughly

Learn all you can about what can help you stop being emotionally reactive. There has never been a time in history when all knowledge is at your fingertips and with the availability of the Internet.

Specifically, when you anticipate being in a stressful situation, narrow down your search to that particular niche. As if you’re about to meet your girlfriend’s parents. Investigate what should be your most appropriate behavior so that there is less stress.

Laughter Often

Laughter and joy must be part of every effort to stop being emotionally reactive. Finding something fun in each situation calms your nerves and makes you look forward to the next chapter, rather than fear or disgust.

A good old laugh pulverizes all emotionally reactive tendencies.

#stop #emotionally #reactive

Sometimes we include links to online retail stores. If you click on one and make a purchase we may receive a small commission.

Source link