3 steps for healthy emotional adjustment

Woman walking on the beach at sunrise surrounded by bird sailing.Emotional regulation is the basis of who we are, how we think and how we design the world around us. For some people, feelings can feel so loud that they overcome their ability to deal effectively with everyday life. For others, knowing what he feels may be vague.

The road to healthy emotional regulation requires us first to be able to identify what we feel at all times. Often, the help of a therapist will support you on your journey to healthy emotional regulation.

How do we perceive our emotions: a background of emotional regulation

Firstly, it may be worth considering how many, if not most, think of emotional content. The messages we received during our training period create many current beliefs. The essay and novelist George Sanjiana said: "Those who do not remember the past are condemned to repeat it." In the light of this apparent truth, what can be said about the messages that were absorbed in the past years that fly in front of the events?

Often it seems that the perceptions of truth define reality in the sense that our practical beliefs about oneself and others become so rooted that they often go unchallenged and take on their own lives. This can happen with our feelings – they can be categorized as good or bad, negative or positive. By categorizing emotions in this way, we can consciously or subconsciously add more value to some feelings, by neglecting, minimizing or avoiding others.

This selective approach to categorizing emotions has a significant impact on how we deal with a wide range of emotional content, including our ability or willingness to accept what feels uncomfortable. By searching for the so-called "good feelings", we can neglect the uncomfortable or painful feelings that include worry, fear, frustration, anger, anger, bitterness, dissatisfaction, sadness, despair and weakness, to name a few. It can be argued that establishing a partition or differentiation of good and bad emotions prevents emotional and mental health.

Much is known about the harmful effects of filling his feelings, and so can be said about the harmful effects of burying uncomfortable or painful feelings. In order to create good emotional health, all emotions must be voiced. Considering this frame of projection of all feelings of the same value or power, we can now explore three steps for emotional regulation.

In order to create good emotional health, all emotions must be voiced.

Step 1: What do I feel right now?

The task of locating what you feel is not always simple. It requires the ability to be present in relation to running from the moment. In today's society, many people are "human things" and not "human beings". The former refers to the people who are in constant movement, do so and do so, while the latter involves sitting in the present and letting himself feel what he feels, no matter how comfortable or inconvenient.

There are many different ways to understand one's feelings. One way is to refer to an emotional chart, which can be downloaded and printed electronically. Another way is through a periodic emotion, which is a written record of emotions experienced during a day along with, perhaps, information about possible events or trigger states.

Once you locate your feelings at a certain moment, you can give yourself permission to feel what you feel. Even for people who can spot how they feel at any time, this last part can be embarrassing. Besides, if I allow myself to feel what I feel, is there no danger of sticking to that feeling? If I find I feel "depressed", is not it dangerous to allow myself to sit in this feeling? And if I get out of my head doing something opposite to my current thought, is not that good than letting myself absorb this feeling?

While you come out of your head through counter-action it seems practice on the surface, many people make a direct leap to action without fully recognizing what they feel. Determining what you feel is not the same as accepting or giving yourself permission to feel uncomfortable or painful feelings. Much of human behavior is directed towards avoiding pain and suffering and this can be our reference framework when we are approaching challenges in our lives.

What will happen if we are fully present and open to the idea not only to identify every feeling of feeling but to treat every emotional experience as "information" rather than something to be avoided? By taking this alternative approach, we can better understand our relationship with our feelings as they relate to the rooted messages from our past that have remained largely unaffected in the present.

What will happen if we are fully present and open to the idea not only to identify every feeling of feeling but to treat every emotional experience as "information" rather than something to be avoided?

Step 2: Why do I feel like this?

Now that you have identified what you feel at a certain point in time and have given yourself permission to feel what you feel but to avoid or run away from it because it is painful or unpleasant, the second step asks: "Why do I think I feel the way what do I feel? "In other words, are there any situations or exercises you can think of that may cause the appearance of your particular feelings?

Activations can include, but are not limited to, phone calls, letters, conversations or arguments, thoughts, images, things you may have noticed or something you have executed. These exercises can be guided by messages absorbed by your past. This information can help you better understand your relationship with your feelings because they give you an idea of ​​why the particularly painful or uncomfortable feelings are so important in your life.

Now that you have some tangible explanation as to why certain emotions may be so overly powerful, you can practice the third step in emotional health.

Step 3: Do something against this feeling

This last step for healthy emotional regulation is based on the first two steps. He assumes that you have thoroughly identified what you feel at any given moment and have given permission to sit for some time in this feeling and not to get away from it. He also assumes that you have given some serious thought to the answer to the question, "Why do I think I feel the way I feel?

In the third step, the dialogue passes like this: Once I spot what I feel at a given moment and allow myself to feel this feeling, no matter how painful or inconvenient she can feel, I can now engage in a behavior, or action, against this feeling. As a practical example, you say you identify with depression at any given time. Using the three-step procedure for healthy emotional regulation, you will give yourself permission to sit in this feeling for a while. Now you can examine your relationship with depression by understanding its connection with messages from your past – many of which you can blindly accept without challenge – as well as current factors that keep you attached to your depression.

The final step in this process is to engage in a behavior that will cause a different, more supportive feeling. For example, when you are dealing with a sense of depression, you can take a stroll with joy, go for a walk or swim, see a movie, connect with an old friend or engage in some other activity that will be pleasant and potentially empowering feelings.

Healthy emotional settings and positive changes are made possible by lifting the veils of secrecy, shame and fear associated with your feelings. With the help of an authorized and sympathetic therapist or counselor, you can take an endoscopic look at your historical (and in relation to) uncomfortable or painful feelings. This can allow you to engage in new behaviors that move you from feeling as a slave to feelings in a state of increased peace, joy and purpose.

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