What do you do if you struggle with managing your emotions effectively?

These self-reflection questions are helpful in developing awareness of your emotions: 1. What am I feeling? Use an emotion wheel to expand your 'emotion vocabulary' if needed. 2. Where is this coming from? 3. What is the situation that is contributing to me feeling this way? What is the story that I'm telling myself here? 4. What's true in this moment? What is important for me to acknowledge here? Consistency is key. Do mini check-ins through the day.

Nos émotions sont le langage qu’emploie notre mental pour nous rappeler que notre intégrité est touchée. On en dénombre quatre principales : la tristesse, la joie, la colère et la honte. Toutes les autres ne sont que des variables de ces quatre principaux blocs. Une fois qu’on les identifie, il est nécessaire de les étudier et les étiquetter quand elles se présentent pour apprendre à les gérer.

Breathing...it can shift you very quickly, you would be really surprised. Then I try to "step outside of the (emotional) box" and just look at the facts. It can give you a new perspective.

Our emotions are like our GPS. Many of us are rushing through life not taking account of where we are on the GPS. This results in a lack of navigation. We end up lost and not achieving our desired (internal or external) destination. One habit that one can implement is asking oneself daily "How am I feeling?" This can be done as a mental check or written on a journal. You can even have an accountability person where you check in with each other. The purpose is raise awareness of what's going on in your mental radar.

Managing your emotions is a journey, and it's okay to seek support along the way. Here are two powerful techniques to help you navigate the ups and downs: 1. Journal Your Thoughts: Writing down your thoughts and feelings can be incredibly therapeutic. Grab a notebook or use a digital journal to record your emotions, experiences, and reflections. Try to write regularly, whether it's daily, weekly, or whenever you feel overwhelmed. 2. Allow Yourself to Cry: Crying is a natural and healthy way to release pent-up emotions and relieve emotional tension. Don't suppress your tears; instead, allow yourself to cry when you feel the need. find what works best for you and prioritize your emotional well-being.

Um herauszufinden, warum man in verschiedenen Situationen mit seinen Emotionen so reagiert hat sind folgende Fragen eine Möglichkeit: • Warum bin ich bei dieser Person unsicher? • Warum erlebe ich an dieser Stelle Geborgenheit? • Warum kommt bei dieser Person gleich so ein komisches Gefühl hoch? • Warum war ich heute Nachmittag so gereizt?

Il est indispensable de les exprimer mais le plus grand défi c’est de savoir les utiliser à bon escient. Nos émotions ne doivent pas nous guider mais l’inverse. Quand nous sommes en colère et que nous savons comment la gérer, il est plus approprié de le communiquer de façon assertive : « Je trouve que tu y es allé un peu fort ce coup-ci et je t’avoue que je ne suis pas du tout content de ta démarche vis-à-vis de moi ». Ça équilibre tout de suite le débat et ça vous place au centre en faisant respecter votre ressenti.

After you've become aware of what's going on in your mental radar. The next step is to express them. Either written on paper or sharing with others. You could even record yourself on a voice note. Why is this important? Sometimes we don't really understand what's going on in our mind until we articulate it. Articulation creates clarity, understanding and space.

Gerade wenn es schwerfällt Emotionen auszudrücken ist ein Gefühlskompass hilfreich. Er gibt eine klare Übersicht über ausgewählte Gefühlsfamilien, Gefühlen, Körperreaktionen und Gedanken – geordnet nach dem verbundenen Energielevel.

Pour réguler mes émotions, j’utilise la respiration abdominale et la méditation en pleine conscience quand la situation l’impose. Il faut prendre une profonde inspiration en laissant gonfler son ventre puis expirer fortement. Répéter cet exercice quatre fois peut être une bonne chose car pour ma part, c’est une démarche que j’ai utilisé.

When I acknowledge the emotion and allow myself to experience the emotion, the emotion can be released. For example, if I'm mad or frustrated, I observe that I have the feeling of frustration and that it is signaling that I have a problem. Indeed, it is usually true that that I have a problem. Once I recognize that message that frustration was providing, it calms my nervous system and encourages me to pause to consider my options and the size of the problem. Self-validation of the emotion is key to regulating, or moving through, emotions.

Emotional regulation is all about being able to control your state. Our state of being, energy even, dictates our experience of life and what we attract in our lives. It's not about being happy all the time as it is about acknowledging how we are feeling, and moving to a better feeling place. Breathwork. Meditation. Journaling. Talking. Weight Training. Walking. Are all examples of how this can be done practically.

Apprendre de ses émotions c’est l’étape ultime. On se positionne en observateur attentif de ses propres émotions et on remarque à ce stade qu’elles prennent naissance toujours par rapport à une situation en particulier. « Là je sens que je vais m’énerver alors pour ne pas agir de manière impulsive, je n’alimenterai pas le conflit ». C’est une phrase que l’on peut se dire en observant une montée de colère. C’est très salutaire

The greater awareness and reflection we do, we can learn on how to navigate internal and external situations the next time we have these emotions. The more we analyse, reflect, and act, the greater we train ourselves for emotional resilience and regulation.

Our emotions are not there to be pushed away. They are our internal navigation system. It's like saying we ignore the left turn that our GPS guides us toward - we miss our exit and end up somewhere we don't want to be. We don't need to be afraid of our emotions and experience of them. The more we allow them to be present, create space for them, respect them, and understand them, the greater our experience of life will be. The more aligned we feel. The more connected we become. The more clarity and courage we have. And ultimately, the better we perform. We are emotional creatures. We must respect that to get the best out of ourselves, others, and our teams and communities.

Les émotions sont parfois trompeuses. Elles ne prennent pas toujours naissance par rapport à une situation réelle. Cela peut être un événement qui n’est jamais arrivé. Par exemple, quand vous buttez sur une situation complexe, le mental peut vous mettre des idées négatives dans la tête du type : « Tu aurais dû faire ça, tu es nul ». On peut s’énerver à tort contre soi-même or la situation ne l’impose pas car c’est tout à fait normal de buter sur quelques choses.

The issue with emotions is when they change into thoughts and ideas that control you. For a very long time, we always thought that you should change your emotion, suppress it, or deal with it one way or another. The reality is, you just need to let your emotion play out and don’t let it turn into a thought. Train your mind to realize that this is just an emotion. For example, if you are sad or stressed, you need to recognize it, and recognize how it makes you react and that your reaction is only driven by the emotion rather than by real life facts. One very known and proven way to do that is ACT.