Effective Ways to Manage Your Emotions

Managing your emotions is an important skill for maintaining mental well-being and healthy relationships. Here are several proven techniques you can use to help regulate your emotional state:

Diaphragmatic Breathing

To practice diaphragmatic breathing, inhale while silently counting to three. As you breathe in, raise your diaphragm and let your stomach expand. If done correctly, you may feel a slight “lump” in your throat at the end of the inhale. Then exhale while counting to five, making sure your exhale is longer than your inhale. As you exhale, lower your diaphragm and pull your stomach in. Repeat this cycle three times.

Note: If you experience any discomfort, it’s best to stop this exercise. This technique is intended for healthy individuals and is especially helpful for increased excitability, irritability, anxiety, or restless sleep. It helps you calm down, “pull yourself together,” focus, and normalize your sleep. Practice it in the morning and evening as a preventive measure, or before stressful situations to stabilize your emotional state and reduce situational anxiety.

Buteyko Breathing

Buteyko breathing involves counting up to 60 (60 inhales and exhales) and is useful during conflicts. It allows you to calm down and avoid saying things you might regret. If your conversation partner starts yelling, it’s pointless to argue further—they won’t hear you. Instead of wasting energy trying to prove your point, simply focus on your breathing using the Buteyko method. Once the other person has finished, you’ll be able to calmly express your position.

Pillow for Hitting

Use a special pillow to release tension and let out anger. Buy a pillow specifically for this purpose, and use it whenever you feel angry or frustrated. Important: Do not sleep on this pillow; it should only be used for venting emotions. Replace it at least every six months, depending on how often you use it.

Screaming It Out

Screaming can help you release built-up negative emotions. This method works best outdoors, in the fresh air. Find time to go out of town and scream as much as you need to let go of accumulated resentment, anger, tension, and irritation. Your nervous system will thank you for it.

Switching Activities

When you feel tense, try switching to another activity to help your emotions subside. This could be cleaning, engaging in a hobby, or any other task that distracts you and helps you reset emotionally.