Emotions are like an internal compass. They guide us and, most of the time, push us to take some sort of action (though not in every situation – fear, for example, can be paralyzing).
So what happens when we let our emotions completely take over? The most likely outcome is that we overreact, which can affect our self-esteem and self-assurance.
Achieving emotional balance is a process that requires practice and training. Imagine having to ride a rollercoaster every day to feel motivated and free of emotional baggage. Emotional intensity might feel good in the moment, but the ups and downs can make you feel exhausted at the end of the day. This emotional roller coaster is also likely to make you feel disoriented and make question your life plans.
Why do your emotions overwhelm you?
Do you need to intensely express your emotions to feel alive? emotional outbursts are often associated with drama or exaggeration, but that’s not always the casa. You may need to intensely feel and express your emotions because that’s your way of showing how you feel, and/or you don’t know how to do it any other way.
Emotional intensity is also common in highly sensitive people who are empathetic and have the ability to put themselves in order people’s shoes. People who are greatly affected by everything might feel guilty or be very hard on themselves. It’s not easy to manage being overwhelmed by emotions all the time.
Emotions come and go in waves
Emotions are like waves that come and go, and it’s important not to let yourself be pulled along with the tide. try to find the healthiest way to express your emotions so they don’t drown you.
Breathing is the key to changing your emotions
Breath is the pillar that holds up all of our emotions. The way we breathe determines the intensity of our emotions. It can even determine what type of feelings prevail over others.
For example, if you take short and shallow breaths, you can channel anxiety, discomfort, or anger. On the other hand, if you can pause your breathing and concentrate on exhaling more air than what you inhale through your nose, you will be calmer.
Learning to breather when your emotions become overwhelming
I you want to learn to breathe through your intense emotions, first you have to do the following:
• Identify physical sensations – Observe if you feel a lump in your throat, a knot in your stomach, or a tingling in your back…
• identify the basic emotion that is causing the physical sensation – Naming what is happening to you can help give your experience meaning.
• Breathe into your emotion and express it – Allow yourself the space to feel your emotion. By simply breathing, you are already dealing with your emotions ina different way.
“Instead of letting frustation build up, eventually exploding, and taking it out on others, let yourself cool off. Then you can find a better way to express what you feel.”
A practical exercise to work with breath and emotions
Exhaling (slowly breathing out) is associated with relaxation.
On the other hand, inhalation (breathing in) is associated with stress and anxiety. Learning to breathe calmly requires daily practice.
We can divide this practice into five steps:
• Breathe normally through your nose with your mouth closed.
• Exhale slowly through your nose with your mouth closed.
• Ad you exhale, silently and slowly repeat the word “calm” or “relaxed” (or any other word you find relaxing).
• slowly count to four and then inhale again.
• Practice this exercise several times a day, taking 10 to 15 breaths each time.
The more you practice your breathing, the easier it will be to manage your emotions.
You will be able to avoid feeling overwhelmed or overrun by your feelings.
Source: Adrana Reyes Zendrera