HOW TO MANAGE EMOTIONS

NAME: Maryum Karim

COURSE: Emotional Intelligence

BATCH: 6

HOW TO MANAGE EMOTIONS

Aminah is 20, was furious on his father yelled at her because she argued with him on misbehaving with her mother. Because of the loud voice of her father her voice suppressed and she froze and silent, that’s what she is doing recurrently whenever such kind of situation happened. After that she rushed for university. While walking very fast, unexpectedly she bumped into a boy and slap him. However, it was just an accident, she displaced her suppressed anger from her father onto him.

In the above two scenario occurred due to the mismanagement of emotion. Because, she afraid of her father all the time and her amygdala always signaled fear alarm whenever her father yelled in the house, at that moment she panicked and confused. At that moment SNS (sympathetic nervous system) activated and PNS (parasympathetic nervous system) de activated. Due to the occurrence of the situation again and again she afraid, panicked and confused, and she became angry too.

Managing your emotions is pivotal for everyone’s personality. Acoording to Daniel Goleman, there are some tips for managing emotions;

1. Enhance Self-Awareness (Recognize Feelings); practice mindfulness & meditation, journaling, seek feedback (from closd friends and relatives)

2. Strengthen Self-Regulation (Manage Impulse); the "Pause" technique, 4 Rs of regulation (recognize, relax, reframe, respond), stress management, reframe negative thoughts

3. Build Internal Motivation; focus on purpose, set small goals, cultivate flow

4. Cultivate Empathy;  active listening, observe non-verbal cues, perspective-taking

5. Improve Social Skills; constructive conflict management, clear communication

By applying above mentioned tips of Daniel Goleman in our life, we can learn to manage our emotions