Controlling your Emotions

Whenever many ideas start storming in my brain, I need to write.  It calms me down, helps reduce my overthinking, and channels my thoughts toward the subject I choose to focus on.

By Emile Fakhoury
Through research, I found that some actions help the body and soul to harmonize while experiencing emotional events. There are meditation exercises that help regulate your emotions without suppressing or controlling them, but this article focuses on targeted actions toward these situations.

Disclaimer: If you have an extreme case, don’t wait; ask for help and talk immediately to your close partner or therapist.

I would address some of these actions and reflect on my experiences.

  • For my overthinking, I control my writing, which helps me a lot and channels my energy toward writing. I feel it is part of a cycle event, so I put myself into this rhythm of paper to help control it.
  • If you are feeling anxious, it is an excellent opportunity to meditate.

Mediating helps you stay with complicated feelings without suppressing or encouraging them. When you allow yourself to acknowledge your worries and other complex thoughts and emotions, this often helps them dissipate.

Mediating calm Anxiety in 3 major Steps:

  1. Open your attention to the present moment. 
  2. Focus on the breath. 
  3. Bring your attention to your body. 

Research suggests that just 10 minutes of mindfulness helps with ruminative thought patterns. Apple watches and other smart devices include 5 minutes of mindfulness during the day to help control anxiety, as this is a severe factor affecting productivity at work.

Anxiety is our body’s way of saying that it is experiencing too much stress all at once. This happens to the best of us. Meditation for anxiety is a growing field that can help you navigate the many ways that stress can affect your life.

  • If you are Tired or Lazy, it is an excellent opportunity to nap.

A 20-minute midday nap can refresh you without falling into deep sleep, allowing your mind and body to rest without entering the deeper stages of sleep.

Some good tips for napping:

  • Have your nap before 4 p.m. so that your nap has less impact on your nighttime sleep. 
  • On days you can’t nap, getting out outside in sunlight can help restore energy.
  • Set a sleep cycle alarm or set a program so you don’t sleep for more than 20 minutes.
  • Choose a comfortable, quiet spot and time your naps well if possible.
  • If you feel Sad or Stressed, Exercise.

Refer to my article on how. Remember, it is not about taking breaks and resting but shifting and relaxing our minds and connecting with others and nature. Start by walking during the afternoon or evening, and make a regular plan daily to help shift your mindset to be positive and exposed to nature.

Walking, running, or spinning for 30-45 minutes would make you feel like yourself and regain confidence.
Here are a few tips for your jogging or running in nature:

  • Pick trails that are shaded during hot weather.
  • Always carry water during winter or summer period.
  • Take a friend with you to benefit from both friendship and the safety of not being alone.
  • If you feel Angry, Listen to music.

Listening to your favorite music will help you control your emotions and anger efficiently.

Anger often disrupts our harmony, strains relationships, and can even lead to violence. In most situations, it’s not just the situation that triggers our anger but how we react to it and how we expect the outcome to be. We contribute to the anger situation by how we respond to it.

In practice, people who listen to the music report feeling more uplifted and generally better about their emotional state. This suggests that music can act as a dynamic regulator, dialing down levels of stress and irritability. Music not only resonates with your mood but also transforms it, empowering you to manage your emotions more productively.

If you have been struggling with controlling your emotions, know that it’s normal for you not to feel like yourself during unusual times. Practicing these techniques can help you get a grasp on your emotions and help you relax, feel good, and be well.

Finally, how to instantly feel better and control or manage your emotions is essential to your success in social life and corporate life.


Emile Fakhoury

Corporate Expert Writer, Business Professional in Energy/Water/Oil/Gas, Specialist in Coaching/Training, Association of Project Management UK Fellow Member. The professional who believes that adaptation to various social or corporate environments is the only way to survive and strive. Master the rules of the game in order to reach the top and change the rules.
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2 comments on “Controlling your Emotions”

  1. Thank you Emile, very helpful to understanding our body's requirements to our state of mind 👍🏼

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