Managing Intense Emotions in the Moment

Emotions are a normal and natural part of our everyday lives. We all experience frustration when stuck in traffic, sadness when we miss loved ones and anger when we feel let down. While these feelings can be expected, sometimes emotions can become more intense and begin to affect our daily lives. The good news is that we can learn emotional regulation—how to handle these emotions in a healthy way.

Emotional regulation is about taking action to alter the intensity of an emotional experience. It’s not about suppressing or avoiding feelings but learning how to respond effectively. Here are a few tips to help manage emotions:

• Pause and breathe: When strong emotions arise, take a moment to pause and breathe deeply.
• Check in with your body: Notice physical signs like a racing heart, upset stomach or tension. Then, try to name the emotion you’re feeling—anger, sadness, disappointment or fear.
• Choose your response: Instead of reacting impulsively, try to respond differently. You have the power to choose how to react.

Live Webinar: Managing Intense Emotions in the Moment, Wednesday, Nov. 13, at 1 p.m. CST. Learn how to head off upsetting emotions before they get out of control. Click here to register.

For more information contact Employee Assistance Program at 1-800-424-5988 (TTY 711) or visit MagellanHealthcare.com for helpful resources.