If you have your own house or apartment, ask friends and family to call before coming over. This will provide you with a chance to let them know that you need some time alone when it’s necessary. If you live with other people, establish an area that you use as your own personal safe haven. It could be your bedroom, an office, or a secluded and comforting part of your yard. What’s important is that you have a space you can go to be alone and deal with negative emotions at your own pace.
Being stuck in the car with someone while struggling with hurt or angry emotions can be especially difficult and may lead to making the situation worse by arguing or saying something that you don’t really mean. Enclosed spaces can amplify stress and make things feel even worse than they would normally.
If you find yourself experiencing difficult emotions, you can go sit in your car for a few minutes to be alone while you calm down. If things become increasingly difficult, having your own transportation will allow you to leave early, instead of relying on others. Simply having the option to leave may help you to combat stressors by knowing you can leave whenever you may need to.
Excuse yourself to the restroom and have a seat in a stall for a few minutes of peace. Sometimes, that may be enough to help you assess your feelings and choose the appropriate way to proceed. Go for a walk outside if it isn’t crowded. Getting some fresh air can help calm your nerves. Use headphones to help isolate you from others in a crowded space so you can still be alone with your thoughts.
Pay close attention to how topics make you feel. Consider whether it’s anger, jealousy, disgust or something else that you are feeling. You may want to keep a journal about your experiences. After a short time focusing on what upsets you and how you react, you will be able to produce a list of common triggers that you should try to avoid.
Excuse yourself from conversations that surround issues or topics that you know will create difficult to manage emotions. Try not to bring topics up with people that you know will upset you.
By paying attention to how you feel, you give yourself the opportunity to manage your emotions and the way you react to them. If you feel yourself becoming upset, try changing the subject to a less emotionally charged topic, or simply excusing yourself from the conversation.
Think about what has caused you to feel the way that you do and try to be objective when judging your own emotional experience. Remember that everyone experiences strong emotions and there’s nothing wrong with being offended, angry, sad or upset. Ask yourself if something good or constructive can come from you voicing your anger or displeasure with the situation. If your input can improve a situation, it may be worth addressing.
Try not to drink alcohol when in stressful situations to allow yourself the most control over your behavior and emotions. Drinking can lead to taking offense or getting upset at things you may not normally find offensive. Remember that if you drink, you may have trouble differentiating between justified negative feelings and ones that are born out of your high levels of sensitivity.
Ask yourself what you hope to accomplish by addressing something. If you simply want to voice your anger, it may be an issue that isn’t worth pursuing. If you feel you could improve a situation or correct something that is wrong however, you may want to address the issue. Sometimes you may recognize that you are overreacting or being overly sensitive. When you feel that’s the case, let the issue go and simply separate yourself from the situation. If you feel as though your negative feelings are justified and appropriate, voice your concerns and let the people around you know when you feel something is offensive to you or your sensibilities. Good friends and your family should understand.
Focus on trying to eat a healthy diet. Make sure to exercise regularly.
Make sure to get a good night’s sleep. If you find yourself drowsy during the day or you have difficult paying attention to things, these are strong signs that you are not getting enough sleep at night.
Keep snacks handy so you can make sure your mood is not affected by hunger or lowered blood sugar levels. Eat regular meals to avoid getting angry or upset at things you may not normally care about due to hunger.
Unwinding in a safe environment can help make sure you don’t end up feeling overwhelmed by your emotions. Use this time to watch TV, play video games or work on your hobbies. You may just want to relax and look at the stars.
Counselors can help you learn to differentiate between situations that warrant a strong emotional response and times that you may be experiencing higher than appropriate levels of sensitivity. Counselors can also help you develop methods of coping with strong emotions or offer a safe environment to talk them out. Use the internet to find a therapist that can help you.
