Emotional Management: How to Keep Your Cool

Emotions are a part of being human, but they can be difficult to manage. Some people find it easier to suppress their emotions, while others deal with them by letting them run wild. While suppressing your emotions is unhealthy and can lead to depression and other mental health issues, neither is ideal! In fact, both suppressing your feelings and letting them rule your life can be terrible for you over time. So what’s the solution? How do we keep our cool in times of stress? Luckily there are many effective techniques out there to help us with emotional management.

Why Is Emotional Management Important?

emotional management

It’s no secret that emotion has a powerful effect on your life. You know this from experience. But acknowledging that fact is only half the battle. It’s also important to understand why emotion management is so crucial to your overall well-being, productivity, and success.

  • Emotional management is essential for your health: It directly impacts your physical health by influencing how much stress you feel and how much energy you have for exercise, sleep, and healthy eating.
  • Emotional management is essential for your relationships: It contributes to whether or not people trust you and want to be around you (which means more friends and better connections at work). And because most people find it hard enough just figuring out their own emotions without having to navigate anyone else’s, being able to manage yours effectively makes everyone’s lives easier.

Next, we’ll discuss some tips for better emotional management.

Deep Breathing

Deep breathing is one of the most effective ways to relax, reduce stress, and remain calm. Breathwork is a type of breath training that involves concentrating on the breath and controlling it with specific physical actions. This can be done through visualization or by doing certain exercises designed to improve your breathing patterns.

The benefits of deep breathing include:

  • Relaxation
  • Stress reduction
  • Increased energy levels
  • Better sleep quality
  • Increased mental clarity and focus
  • Improved immune system function

Next time you find yourself getting upset or stressed out, try this breathing exercise. Slowly breathe in through your nose for a count of 5. Hold it for a count of 3. Then slowly exhale through your nose for a count of 5. Repeat this 3 times. Then go on about your task.

See Related: Toxic Traits List: Avoid These 25 Traits in Yourself and Others


Meditation is a great way to calm yourself down and focus on the present. When you’re in a situation where your emotions are taking over, it’s important to remember that there are things you can’t control. The only thing you can do is accept the situation as it is and work with what you have at this moment.

Meditation helps a lot because it teaches us how to focus on our breathing, which gets our minds off of the negative things that are happening around us. It also helps us learn how to focus on positive thoughts without thinking about anything else (except for breathing).

This allows us to cope with stress better by giving us perspective on how much control we actually have over our lives. We know that no matter what happens next week or next month or even tomorrow morning when we get up from bed, we’ll still be here today breathing in our own bodies!


emotional management

Mindfulness is a way of paying attention to the present moment. It’s a way of being in the world, noticing what’s happening around you and within you without judgment. This doesn’t mean that mindfulness requires us to be positive or optimistic all the time. Nor does it imply that we should ignore our feelings or thoughts in an attempt to become “zen.” Rather, it simply means paying attention with curiosity and compassion. Without judging yourself or others as much as possible throughout your day-to-day life.

Although mindfulness can be learned through meditation and yoga (or even by simply sitting quietly), there are also several apps available online that can help guide you along the way. Some examples include:

  • Headspace for guided meditations.
  • Calm for relaxing ambient music.
  • Smiling Mind for prompts on how to calm down when you’re stressed out.
  • Simple Habit for daily reminders.
  • The Mindfulness App (formerly Happify

Focus On Positive Things

You can’t control other people’s emotions or actions, but you can control your own. The first step is to focus on the positive things in life:

  • Positive thoughts lead to positive emotions and actions.
  • Negative thoughts lead to negative emotions and actions.

When you are tempted to get angry or frustrated with someone else, take a moment and remind yourself how blessed you are for all that is going well in your life right now. Think about what has gone well recently (even if it’s something small), then think about what good things have happened over time. Like when you achieved a goal or learned something new, and use those memories as inspiration for future achievements. Take time each day to write down some of these positive experiences so they’ll be fresh on your mind when needed during times of stress or anger-provoking events.

See Related: 14 Keys to Leave a Lasting Legacy

Focus on What You Can Control

When you’re feeling flustered and frustrated, it’s easy to lose your cool. But when we’re able to recognize that an emotion is present and focus on the things we can control in a situation, we can reduce the intensity of emotions and regain our composure.

It’s not always possible to control everything that happens around us, but if we focus on what we have some influence over (our own actions), then our ability to cope with stressful situations improves significantly.


Journaling is a great tool for managing your emotions. It’s a simple, low-risk way to relieve stress and get in touch with what you’re feeling. It can also help you become more self-aware, which can be helpful in improving relationships with others. The best part? All it takes is a pen and paper!

Make a Guiltless List

Another great step to managing your emotions is to recognize them. A good way to do this is by making a guiltless list.

Make a list of things you’re grateful for. Write down the things that make you happy. If there are people who love and support you, write their names down and think about what they mean to you. Think about how lucky we are as humans. We have access to clean water, food, shelter and so much more!

This can be an especially effective exercise after experiencing a negative emotion like anger or frustration because it gives us perspective on our lives while providing relief from negative feelings at the same time.

Get Enough Sleep

The body needs sleep to repair and regenerate, but it also plays a role in regulating your moods. Sleep deprivation can lead to irritability, forgetfulness, and difficulty concentrating. All of which are frustrating for you and can make you less productive at work. If you’re not getting enough sleep, it’s important that you recognize this so that you can take steps to get more restful shut-eye.

The National Sleep Foundation recommends adults get about 7-9 hours of quality sleep each night for optimal health benefits.

Sleeping well helps us maintain our physical health by boosting the immune system and reducing stress levels (which are often linked with poor sleeping habits). It also improves learning ability (especially when combined with good nutrition) and memory retention. Keeps us active. Improves moods. Reduces risk factors associated with cardiovascular disease. Reduces symptoms of depression in people who have been diagnosed with major depressive disorders. Regulates metabolism through hormones like leptin that regulate appetite control signals sent between stomach cells so they work better together as a team rather than fighting each other over food sources!

See Related: 14 Tips for Getting Better Sleep and Feeling More Refreshed

Exercise Daily and Eat Well

Exercise and healthy eating are essential to managing your emotions. Exercise releases endorphins, which help you feel happier and more relaxed. It’s also a great way to help release stress, which can cause you to overreact in difficult situations. Eating well will ensure that your body is functioning at its best, making it easier for you to cope with whatever life throws at you.

Start making time in your schedule for exercise by thinking of it as an appointment rather than something optional or fun. It’s an appointment just like other important things on your schedule (like sleeping!). If possible, try doing some kind of exercise every day. Even if it’s just 10 minutes! If this isn’t realistic for any reason, exercising even once per week has been shown effective at improving moods and lowering stress levels. Do what you can, when you can.

Emotional Management Is Best Done With Daily Practice Through Techniques Such as Mindfulness, Exercise, and Sleep

Emotional management is important for your health and wellbeing.

It’s a skill that can be learned and improved with practice. In fact, emotional management is not just about staying calm, but also about being able to express your emotions in a positive way.

It’s important to practice emotional management regularly because it’s easy to get overwhelmed when you’re feeling stressed or anxious and this can lead to poor decision-making and unproductive behavior, which will only exacerbate your stress levels even more.


Remember that emotional management is a long-term commitment, not a quick fix. For the best results, start with the easiest techniques and work your way up to more advanced ones. Keep in mind that there are no “one size fits all” solutions when it comes to managing your emotions. Find what works best for you!

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