How To Control Your Emotions During Difficult Times

During difficult times, when anger, frustration, sadness, and other negative emotions creep up, how can you control them? How can you become more centered, at peace, and feel more positive no matter what is going on around you?

You can use the following tactics in your everyday life to help you be more in control of your emotions. Start now – whether you are going through a difficult or good time – to make emotional control a habit.

Recognize Your Separation From Emotions

The first step is to understand that your emotions are not who you are. They are simply energy in motion (e-motion).

Just like the weather, they come and go. And just like the weather, you can’t always control them. But what you can control is how you react to them.

Choose Your Emotions

You are not a victim of your emotions. You can choose how you want to feel.

When you become aware of the emotion you’re currently experiencing, ask yourself if that’s really the emotion you want to feel. If it’s not, then choose to feel something different.

It sounds simple, but it’s not always easy. The more you practice, though, the easier it will become.

The best way to practice is BEFORE difficult times. In other words, choose how you want to feel today and then ensure that you feel that way.

For example, you can use the following calendar to choose how you are going to feel for 30 days, regardless of what happens. I’ve started filling it in for you. You can print it off and fill in the rest.

Or, if you want to make this template your own and edit it to add in your own emotions for the month, you can do so on Canva here.

Meditate To Control Emotions Better

Meditation is one of the most effective ways to regulate your emotions. When you meditate, you get in touch with the stillness that lies beneath the surface of your thoughts and emotions. This is where you find your true power to control emotions.

From this place of inner peace, you can more easily see your emotions for what they are – energy in motion. This gives you a greater sense of control over them.

Start with just 5 minutes a day and increase as you go.

Use Mindfulness To Control Emotions

Mindfulness is the practice of being fully present in the moment, without judgment. When you are mindful, you are not lost in your thoughts or emotions. You are aware of them, but you don’t get caught up in them.

This allows you to see your thoughts and emotions more clearly, which makes it easier to regulate them.

There are many ways to be more mindful.

One way is to focus on your breath. As you breathe in, say to yourself “I am breathing in”. As you breathe out, say to yourself “I am breathing out”.

Another way is to focus on your senses. What do you see, hear, smell, taste, and feel? This will bring you to the present moment quickly.

You can also use mindfulness to observe your thoughts and emotions. Don’t try to stop them or judge them. Just watch them as if you are watching a movie and then let them go.

The more you practice mindfulness, the more control you will have over your emotions.

Get Plenty of Sleep To Control Emotions

When you’re tired, it’s harder to regulate your emotions. You’re more likely to snap at someone or to cry for no reason. That’s why it’s important to get enough sleep.

How much sleep you need depends on your age, but most adults need 7-8 hours a night.

If you have trouble sleeping, there are things you can do to help.

  • Avoid caffeine and screens before bed.
  • Establish a regular sleep routine.
  • Make sure your bedroom is dark, quiet, and cool.

Exercise To Control Emotions

Exercise releases endorphins, which have mood-boosting effects. That’s why you often feel better after a workout.

But exercise can also help regulate your emotions in the long term. That’s because it helps to reduce stress and anxiety.

So make sure to get some exercise every day, even if it’s just a brisk walk around the block.

Eat a Healthy Diet To Control Emotions

What you eat also affects your emotions. A healthy diet helps to reduce stress and anxiety, while an unhealthy diet can make them worse.

To eat a healthy diet, make sure to include plenty of fruits, vegetables, and whole grains. And limit or avoid processed foods, dairy, sugary drinks, and meat.

You should also avoid caffeine and alcohol, as they can make it harder to regulate your emotions.

Expect The Unexpected To Control Emotions

No matter how well you regulate your emotions, there will be times when something unexpected happens and you find yourself feeling out of control because things are not going as planned.

That’s why it’s important to expect the unexpected. When you do, you’ll be less likely to be caught off guard when the unexpected happens and more likely to deal with whatever comes your way.

Be Compassionate To Control Emotions

Sometimes we can get upset when something happens because we are seeing it from our point of view, but if we can see the situation from another person’s point of view, we can find compassion.

For example, if you get cut off in traffic, it’s easy to get angry. But if you try to see the situation from the other driver’s perspective, you may realize that they were in a hurry and didn’t see you.

When you have compassion for others, it’s easier to regulate your emotions.

So the next time you find yourself getting angry or upset, try to see the situation from another person’s point of view.

Seek Help If You Can’t Control Your Emotions On Your Own

If you’re struggling to regulate your emotions, don’t be afraid to seek help. There are many resources available, including therapy, counseling, and support groups.

If you’re not sure where to start, talk to your doctor or mental health professional. They can help you find the resources you need.


Emotional control is a life-long process, but it’s one that is worth mastering. When you can regulate your emotions, you’ll find that you’re less stressed and more able to enjoy your life.

So use these tips to help you regulate your emotions during difficult times. And remember, if you need help, don’t hesitate to seek it.

Do you have any tips for controlling emotions? Share them in the comments below.

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