Lesson 15:
Demonstrate and
Create Ways
to Manage Various
Emotions
Prepared by: JEDDAH LYNN ABELLON
Emotions play a crucial role in our lives. Life
without emotions is impossible to imagine.
Even negative emotions are important, such as
sadness when a loved one dies; anger, when we are
violated; fear that overcomes us in a frightful or
unknown situation; or guilt or shame towards others
when our dark secrets get publicized. Emotions color
life experiences and give meaning and flavor to all
these experiences.
In fact, emotions have played many important roles in
people's lives and have been the subject of scientific
research on psychology for more than a century
(Cannon, 1927; Darwin, 1872; James, 1890).
1. What events in your life make you
feel good? What is your reaction?
2. Who are the people that made you
feel good? What are the instances or
things they did that gave you such
feeling? What is your reaction?
HOW TO MANAGE
EMOTIONS?
Emotion, as opposed to cognitive and self-
imposed states of consciousness, is an
affective state of consciousness in which joy,
grief, fear, hate, or other emotions are
experienced.
▪ Emotions provide significance to events;
without them, they would simply be facts.
▪ Emotions assist you in maintaining
interpersonal interactions.
▪ Emotions are also essential in the social
functioning that keeps human groups
together.
All in all, we can see that emotions are a
critical part of our psychological structure; that
they have value and individual purpose in our
life, to our relationships with other and to our
societies as a whole.
STEPS IN HANDLING
EMOTIONS
1. Identify the Emotion
You should learn to notice and identify your feelings
and your body sensation like when your face gets hot
or your muscles tense. Be aware of how you feel.
When you feel negative emotion, like anger, try to
understand what you're feeling. A good example for
this would be when you get jealous because your
best friend is hanging out more often with other peers
than with you.
Don't hide how you feel from yourself.
It is expected that you will not announce your
feelings to other people but do not suppress your
feelings entirely. When you name and understand
the negative feeling, you will never explode
without thinking. Awareness of the feeling will help
you think clearly on the actions that you will do
next.
Don't blame.
Being able to recognize and explain your
emotions isn't the same as blaming someone or
something for the way you feel. How you feel
when these things happen comes from inside you.
Your feelings are there for a reason — to help you
make sense of what's going on.
Accept all your emotions as natural and
understandable.
Don't judge yourself for the emotions you feel.
Acknowledging how you feel can help you
move on.
2. Take Action
Think about the best way to express your emotion.
You may gently confront the person whom you have
negative feelings. You can share why you had those
bad feelings to a friend you can rely on, or work off
the feeling by going for a run, jogging, or exercise.
Once you've processed what you're feeling, you can
decide if you need to express your emotion.
For example:
“My fear of being around those bullies is a
sign that they have gone too far. Perhaps I
should talk about what's going on with a
school counselor.”
3. Get Help with Difficult Emotions
If you find yourself stuck in feelings of
sadness or worry for more than a couple of
weeks, or if you feel so upset that you think
you might hurt yourself or other people, you
may need extra help.
TIPS TO HELP MANAGE
YOUR EMOTIONS
1. Use your emotions and bodily responses to
recognize when you are under stress.
A racing pulse, dry mouth, aching stomach, tight
muscles, or muscle pain may all indicate that
something inappropriate or out of place in your
emotional world.
2. Write down your thoughts and feelings about
what is stressing you.
Keep track of your feelings daily. You might be able
to spot patterns of emotional ups and downs by
writing down what you are feeling. It is also crucial to
put down your feelings' accompanying thoughts. You
could, for example, keep a notebook in which you can
jot down whatever you are thinking about during the
day.
3. Control whatever aspect of the stress that you
can.
Every day, life provides you with a variety of
scenarios, and you should not define them in terms of
those you can control against those you cannot. Look
for the gray areas, which are the elements that you
have control over. When you know what will going to
happen in a situation, you must ready your emotional
solution to handle with it.
4. Don’t make mountains out of molehills.
When faced with a challenging scenario, it is
essential to consider the causes of the situation
before panicking. If you want to live a stress-free life,
never get worked up over minor issues. An example
of this is when a person becomes overly concerned
over a little issue.
5. Redefine the Problem.
Your attitude to stress can affect your health more
than the stress itself can. If the problem is out of your
control, recognize that and redefine the problem to
determine which parts you can avoid or handle.
6. Develop behaviors that distract you from
stress.
Anything you do that distracts you from your stress
for a while is good. For example, you could get out in
nature and take a walk, work in the garden or
perhaps learn to fly fish.
7. Reach out to a friend or a family member.
Social relationships are good for your health, and
reaching out to someone about your stress can
improve your outlook. If you are lacking social
networks, you may find it easiest to meet others
during a shared activity.
8. Exercise Regularly.
Regular exercise is beneficial to both your physical and
mental wellbeing. Exercise boosts the release of feel-
good chemicals known as "endorphins" in the brain.
During prolonged, strenuous activity, the pituitary gland in
the brain releases endorphins. Endorphins, which are
thought to be released in reaction to painful or stressful
stimuli, reduce the pain associated with exercise,
allowing you to exercise longer and harder.
9. Meditate and Relax.
The lowering of stress is one of the most important
health advantages of meditation. The limbic system
can be deactivated by meditation, deliberate deep
breathing, or stress or anxieties. Emotion, behavior,
motivation, long-term memory, and olfaction are all
influenced by the limbic system.
