MANAGING EMOTIONS

LAVANYA GOPIKA UTKARSH ANKUSH KAVYA

 CONTENTS
• Recognizing negative emotions
• Cognitive restructuring
• Relaxation techniques
• Mindfulness
• Methods of distraction
Negative emotions can be described as any
feeling which causes you to be miserable
and sad. These emotions make you dislike
yourself and others, and reduce your
confidence and self-esteem, and general life
satisfaction. Emotions that can become
negative are hate, anger, jealousy and
sadness. Yet, in the right context, these
feelings are completely natural. Negative
emotions can dampen our enthusiasm for
life, depending on how long we let them
affect us and the way we choose to express
them.
There are many reasons we experience negative emotions. The prime
ones are-
1.Unmet needs
2.Poor coping skills
3.Major difficulties associated with  caregiving circumstance
4.“Hooks” other people use to manipulate others
Holding onto negative emotions causes a downward spiral
Negative emotions stop us from thinking and behaving rationally and seeing
situations in their true perspective. When this occurs, we tend to see only what
we want to see and remember only what we want to remember. This only
prolongs the anger or grief and prevents us from enjoying life. The longer this
goes on, the more set the problem becomes.

Dealing with negative emotions inappropriately can also be harmful – for

example, expressing anger with violence.
Emotions are complex reactions

Emotions are complex reactions involving many biological and physiological processes
within our bodies. Our brain responds to our thoughts by releasing hormones and chemicals,
which send us into a state of arousal. All emotions come about in this way, whether positive
or negative.

It’s a complex process and often we don't have the skills to deal with negative feelings.
That’s why we find it hard to cope when we experience them.
 Try to be reasonable –
How to deal Don’t blow things out accept that bad Relax – use ple
of proportion by feelings are activities like re
with negative going over them time occasionally walking or talk
emotions and again in your unavoidable and think a friend.
mind. of ways to make
yourself feel better.
 Try to be reasonable – Learn – notice
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mind. of ways to make can prepare
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Try to be reasonable – Learn – notice how Exercise – aer
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Cognitive restructuring

It is a useful process for identifying and understanding negative thoughts and for
challenging and replacing our automatic thoughts. The basic premise of the
technique is that you figure out how to dispute or refute cognitive distortions.
Cognitive distortions are the sets of thoughts that you tell yourself about a situation
or person, such as a troubling situation. You want to replace the irrational or
distorted cognitions with healthier, more accurate or beneficial thoughts
Cognitive restructuring

This is a form of cognitive-behavior therapy originated by psychologist Dr. Albert

Ellis and psychiatrist Dr. Aaron Beck, who worked independently of each other.
Basically, the main idea of this approach can be summed up as “you are what you
think.”
STEP
1
Think of a situation or time in
which you experienced negative
feelings, such as stress, anxiety,
depression, or anger.
Write the following column
headings across two pages of your
notebook: • Activating Event • In the Activating Event column,
In the
Feelings About Event • Initial write the situation (or activating
column,
Thoughts • Supporting Thoughts • event) that you believe caused the
Non-Supporting Thoughts • bad mood.
Balanced Thoughts • Mood •
Action Plan
 STEP 2
Write the following column
headings across two pages of your
notebook: • Activating Event • In the Activating Event column,
In the Feelings About Event In the I
Feelings About Event • Initial write the situation (or activating
column, record your feeling about write y
Thoughts • Supporting Thoughts • event) that you believe caused the
the event thoug
Non-Supporting Thoughts • bad mood.
Balanced Thoughts • Mood •
Action Plan
 STEP 3

In the Activating Event column, Use the

In the Feelings About Event In the Initial Thoughts column,
write the situation (or activating Non
column, record your feeling about write your automatic or initial
event) that you believe caused the column
the event thoughts about the situation.
bad mood.
 STEP 4
In the Feelings About Event
column, record your feeling about
the event
Use the Supporting Thoughts and
In the Initial Thoughts column, In the Ba
Non-Supporting Thoughts
write your automatic or initial fill in co
columns to dispute the negative
thoughts about the situation. ana
thoughts.
 STEP 5

Use the Supporting Thoughts and After yo

In the Initial Thoughts column, In the Balanced Thoughts column,
Non-Supporting Thoughts and feeli
write your automatic or initial fill in conclusions you reach after
columns to dispute the negative Thou
thoughts about the situation. analyzing the situation.
thoughts. balanc
 STEP 6

Use the Supporting Thoughts and After you review all your thoughts
In the Balanced Thoughts column, In the M
Non-Supporting Thoughts and feelings, write in the Balanced
fill in conclusions you reach after change
columns to dispute the negative Thoughts column your more
analyzing the situation. feelin
thoughts. balanced take of the situation.
 STEP 7

After you review all your thoughts

In the Balanced Thoughts column, In the Mood column, record any Use the
and feelings, write in the Balanced
fill in conclusions you reach after change you experience in your create a p
Thoughts column your more
analyzing the situation. feelings about the situation move fo
balanced take of the situation.
 STEP 8

After you review all your thoughts

In the Mood column, record any Use the Action Plan column to
and feelings, write in the Balanced
change you experience in your create a plan for how you want to
Thoughts column your more
feelings about the situation move forward with this situation.
balanced take of the situation.
 STEP 9

In the Mood column, record any Use the Action Plan column to
change you experience in your create a plan for how you want to
feelings about the situation move forward with this situation.
 STEP 10

Use the Action Plan column to

create a plan for how you want to
move forward with this situation.
Finding the
relaxation
technique that’s
best for you
 Finding the relaxation technique that’s best for you

When you are frozen,

Your challenge is to
When you are When you are under
identify relaxation
overexcited, You may excited, You may
techniques that provide
respond best to respond best to
both safety and
relaxation techniques relaxation techniques
stimulation to help you
that quiet you down, that are stimulating and
“reboot” your system.
such as meditation, deep that energize your
Techniques such as
breathing, or guided nervous system, such as
mindfulness walking or
imagery rhythmic exercise
power yoga might work
well for you
When choosing a relaxation technique,
consider your specific needs, preferences,
fitness level, and the way you tend to react
to stress. The right relaxation technique is
the one that resonates with you, fits your
lifestyle, and is able to focus your mind and
interrupt your everyday thoughts in order to
elicit the relaxation response.
As you take deep breathe, you
gently disengage your mind
from distracting thoughts and
BREATH
sensations. FOCUS/
Breath focus can be
especially helpful for people
MEDITATION.
with eating disorders to help
them focus on their bodies in a
more positive way.
 As you take deep breathe, you
gently disengage your mind
from distracting thoughts and
sensations. Breath focus can be
Breath focus/ Meditation. especially helpful for people
with eating disorders to help
them focus on their bodies in a
more positive way.
 It involves a two-step process in which
you systematically tense and relax
different muscle groups in the body.
With regular practice, progressive
muscle relaxation gives you an intimate
familiarity with what tension—as well
as complete relaxation—feels like in
different parts of theMUSCLE
PROGRESSIVE body. This
awareness helps you spot and counteract
RELAXATION
the AND
first signs of the muscular tension
that accompanies stress. And as your
MUSCLE SCAN
body relaxes, so will your mind. Body
scan technique blends progressive
muscle relaxation with breathing. After a
few minutes of deep breathing, you
focus on one part of the body or group
of muscles at a time and mentally
releasing any physical tension you feel
there. A body scan can help boost your
awareness of the mind-body connection
 It involves a two-step process in which
you systematically tense and relax
different muscle groups in the body.
With regular practice, progressive
muscle relaxation gives you an intimate
familiarity with what tension—as well
as complete relaxation—feels like in
different parts of the body. This
Progressive muscle awareness helps you spot and counteract
the first signs of the muscular tension
relaxation and Body scan that accompanies stress. And as your
body relaxes, so will your mind. Body
scan technique blends progressive
muscle relaxation with breathing. After a
few minutes of deep breathing, you
focus on one part of the body or group
of muscles at a time and mentally
releasing any physical tension you feel
there. A body scan can help boost your
awareness of the mind-body connection
 you conjure up soothing scenes,
places, or experiences in your mind
to help you relax and focus. You
can find free apps and online
recordings of calming scenes—just
make sure to choose imagery you
GUIDED IMAGERY/
find soothing and that has personal
VISUALIZATION
significance. Guided imagery may
help you reinforce a positive vision
of yourself, but it can be difficult
for those who have intrusive
thoughts or find it hard to conjure
up mental images.
 you conjure up soothing scenes,
places, or experiences in your mind
to help you relax and focus. You
can find free apps and online
recordings of calming scenes—just
make sure to choose imagery you
Guided find soothing and that has personal
imagery/Visualization. significance. Guided imagery may
help you reinforce a positive vision
of yourself, but it can be difficult
for those who have intrusive
thoughts or find it hard to conjure
up mental images.
 This art combines rhythmic
breathing with a series of
postures or flowing movements.
The physical aspects of these
YOGA
practices offer a mental focus
that can help distract you from
racing thoughts. They can also
enhance your flexibility and
balance.
 This art combines rhythmic
breathing with a series of
postures or flowing movements.
The physical aspects of these
Yoga practices offer a mental focus
that can help distract you from
racing thoughts. They can also
enhance your flexibility and
balance.
you silently repeat a short
prayer or phrase from a
prayer while practicing
REPETITIVE
breath focus. This method
may be especially
PRAYER
appealing if religion or
spirituality is meaningful
to you
 you silently repeat a short
prayer or phrase from a
prayer while practicing
breath focus. This method
Repetitive prayer may be especially
appealing if religion or
spirituality is meaningful
to you
MINDFULNESS
Mindfulness denotes awareness about ones
thinking, the way one feels, Physical sensations and
one’s surrounding in the present moment. It Mainly
involves becoming non-judgmental in one’s
awareness about one’s thoughts and feelings. It also
includes paying attention to things that generally
we do not notice as we are too occupied with our
lives, thinking about future and past and are seldom
focusing on present.
 Non-judgmental

cultivating patience

MINDFULNESS - being open minded

characteristics
having trust

non-Striving

acceptance and letting go

 It not only helps in dealing
Even
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strengthening One’s immune
PRACTICING on an individual’s body and
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dec
mind impro
MINDFULNESS with stress and promote
positive Mental health
 It not only helps in dealing
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 One of the most important
activities that we often do
mindlessly is eating. Next
time you have your lunch or
dinner try to exercise
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food and pay attention to its
taste, colour, sound, texture,
aroma and so on (sense it
with all your senses) and be
non- judgmental in doing so.
 One of the most important
activities that we often do
mindlessly is eating. Next
time you have your lunch or
dinner try to exercise
mindfulness eating. Do this
It can also enhance One’s
USES
self esteem and OF
can play a by switching off the
television, keeping aside the
PRACTICING
role in building and
mobile and concentrate on
maintaining positive
MINDFULNESS
Relationships your food. Appreciate your
food and pay attention to its
taste, colour, sound, texture,
aroma and so on (sense it
with all your senses) and be
non- judgmental in doing so.
Certain times, we are so anxious or stressed in a particular situation that all we
want to do is escape from that situation. And, at times, escape can be a helpful
strategy.

Getting away from a bad situation can help us refocus and rest.
 
The simplest method is to simply remove oneself from the situation.
 
Depending on the size of the situation, we can do something as easy as silently
counting to ten or leaving the room or as complicated as timing a vacation.
 
Removing ourselves from the situation can give us the time to coolly and
thoughtfully reflect on what’s happening. This may also prevent us from
escalating your bad feelings and perhaps doing or saying something we might
 Taking deep breaths

Going for a walk

Counting to ten slowly

 Making lists

Letting your emotions surface

Exercising
 Talking to a loved one

Mediation and practicing yoga

Listening to music
THANK YOU.