Gaining control of your emotion requires that you develop and harness your emotional intelligence, which is the ability to be aware of your emotions and then manage those emotions.
By following the daily habits described in this article, which, you will develop emotional intelligence skills and gain much better control over yourself and your life.
Delay Displaying Emotions
You need to develop a daily habit of counting to 10 before following emotion-driven behaviors and decisions. This will allow your intentional system to turn on and address your feelings before you show your emotions.
Simply understanding how your systems work and taking some time before reacting will allow you to be more in control of your emotions.
Writing down your thoughts and feelings regularly is beneficial for developing emotional intelligence. Journaling is also an act of self-care that promotes creativity and self-awareness. Research has also shown that journal prompts or simple guide questions to get you started are useful for stimulating reflection.
While there are no exact rules for journaling, make it a habit to do so daily and establish a process.
Meditation is another way of improving emotional intelligence. While most people tend to associate meditation with spirituality, meditating can build new neural pathways, which may aid in managing stress and emotions.
In particular, meditation can also help men who struggle with traditional norms around emotions and difficulty expressing their feelings. Studies have shown that meditation has helped men engage with their emotion constructively.
Develop Active Listening Skills
Many people listen without actually hearing what is being said. This is especially true for many arguments when people adopt a combative stance and spend their time formulating a response in their mind instead of really listening to the other person.
Without the right listening skills, no emotional intelligence can form. Most conflicts would remain unresolved.
Use an Assertive and Collaborative Communication Style
Keep in mind everything you’ve learned about yourself, your biases, and how you react to others. Then, develop the habit of being assertive—not aggressive—and being more direct when communicating. This allows you to express your opinions more clearly, thereby encouraging others to communicate with you clearly as well.