How to Easily Recognize and Control Your Emotions

Written by Happiness Hassan

Happiness Hassan is an eloquent writer and an avid reader. She is obsessed with her faith and loves assisting women to become a better version of themselves. Her progress in life is a direct impact of her parent's endless support. That's why she is keen on self-development, parenting, and family niche. She realizes how a healthy relationship between parents and their kids can make our world a better place. In her spare time, she listens to motivational audios. In addition, she enjoys decorating, dancing, singing, and crossword puzzles.

April 16, 2021

I need you to picture yourself arriving late for an appointment. Unfortunately, you lost the contract you’ve worked hard for. Heading back home in disappointment, it begins to rain, while hurrying to take shelter, a reckless driver drove past you and spilt muddy water on your outfit. What would be your mood at that instance? An ample number of persons give in to anger, transfer of aggression, retaliating with harsh words, smashing valuables, oftentimes shedding tears to let the pain out.

However, your body and mood begin to return to normality after you’ve relaxed, perhaps taken a nap. You start seeking encouragement to comfort yourself, while in that process, flashbacks on the damages you did a few hours ago start replaying in your head, and you wonder “how on earth did you do all that”? Most times you feel you’re been manipulated by an unknown force and can’t find an explanation. Well, the resultant effect of your mood at all times is controlled by your emotions. Therefore, it’s necessary to know how to recognize emotions, likewise learn to manage them to prevent hurting yourself and others.

What are Emotions?

Emotions are intense feelings with biological origin resulting from neuropsychological changes in the human body. Connected with one’s temperament, behaviour, personality, thoughts, moods, creativity, and motivation.

Where Does Emotion Come From?

Psychologists believe emotions are the results of changes within the body, derived from the heart. While neurologists proposed that emotions are produced by the brain. The brain coordinates everything within the body including emotions.

The brain contains a limbic system that houses various tissues in charge of controlling emotions, also, emotions are coded into the DNA. These issues include;

The hypothalamus which is in charge of sexual response, hormone release, and temperature regularly

The amygdala regulates responses to things happening around such as fear and pleasure.

The hippocampus is responsible for preserving and retrieving memories.

There limbic cortex controls mode, inspiration, motivation, and judgment. 

Why Are Emotions Important?

Humans rarely pay attention to their feelings until it gets out of control. The decisions you make daily are influenced by your emotions. Likewise, Our response to our environment and situation around.

Mastering your emotions prevents hurts and enables you to coordinate yourself. If your emotions control you, definitely your entire life becomes disarranged. How to recognize emotions are necessary to aid you to control them and channel your energy in the right direction.

Categories Of Emotions

1. Negative Emotions

These are sets of feelings, behaviour, and response which inflict discomfort, pain, and damages on the initiator and those around. Once these emotions begin to control a person, his energy is channelled in the wrong direction.

Furthermore, staying on negative emotions for long increases stress hormones and eventually affects your health negatively. How to recognize emotions with negative effects are easy to spot on the surface and is controlled majorly by the amygdala. There are so many types of negative emotions;

1. Anger

A state of displeasure and hostility. Control by the amygdala in the brain. There is a release of a chemical known as catecholamines which leads to an outburst of energy. Signs of anger include;

  • Sweaty palms
  • Frown looks
  • Forming fist
  • Increase in heartbeat
  • Grinding of teeth
  • Clenching jaw
  • Shaking and trembling
  • Sarcastic responses
  • Yelling and shouting
  • Depression
  • Absence of humor.

2. Fear

This is a state of being terrified and uncomfortable induced by someone or something. To recognize fear lookout for the following;

  • Rapid Heartbeat
  • Sweating uncontrollably
  • Raised of eyebrows
  • Discomfort in the stomach
  • Trembling
  • Nervousness
  • Short breath
  • Quick short movement.

3. Sadness

A mental disorder with a feeling of depression, unhappiness, and worthlessness. Oftentimes, when things don’t go as planned sadness steps in. Likewise, when one experiences a loss. Methods use in recognizing that one is sad includes; 

  • Self-isolation
  • Lack of focus/concentration
  • Unenthusiastism
  • Tiredness
  • Moody looks
  • Despair
  • Too much sleep or lack of sleep
  • Quietness
  • Loss of interest
  • Emptiness
  • Tearful 

4. Jealousy

It’s a feeling of resentment, envy, fear, and insecurity towards someone or something. This is caused by low self-esteem. Signs of jealousy include;

  • Giving of false compliment
  • Hatred
  • Quick to criticize
  • Judgmental
  • Unnecessary show-off
  • Unhealthy comparison
  • Celebrate failure
  • Ignore achievement

5. Loneliness

Research shows that adults above 65 years feel the heat of loneliness more. Loneliness is a feeling of separation and abandonment. How to recognize emotions displaying loneliness include;

  • Sleeplessness
  • Unproductiveness
  • Drawn to possession
  • Negative thought system
  • Easily gets annoyed
  • Frequent illness
  • Tiredness
  • Cut-off from others.

2. Positive Emotions

These are sets of pleasurable sensations that are always desirable. Once activated it brings peace and enthusiasm. It erases a pessimistic attitude, gives your reasons to live, reasons to help others, and guides you to make profitable decisions. Also, it’s a feeling of gratitude, influenced by the amygdala in the limbic system. There are so many types of positive emotions.

1. Happiness

I honestly think happiness is being present and finding joy in every moment

Aimee Marino

Therefore, Happiness is a choice to maintain inner peace despite your current circumstances. How to recognize true happiness entails;

  • Open-minded
  • Worrying less
  • Thankfulness
  • Supportive/Encouraging
  • Living in the moment
  • Celebrate good
  • Enjoy nature
  • Love/value yourself
  • Laughing out loud

2. Contentment

A neurological feeling of happiness and satisfaction with one’s current stage of life while hoping for something higher. Signs to note about contentment includes;

  • Being true to yourself
  • Setting your needs within your financial carrying capacity
  • Humility
  • Confidence in one strength And talent
  • Cheerful mood
  • Been realistic
  • Healthy routine
  • Lack of envy and greed

3. Love

It’s an emotional feeling of affection and attraction towards someone or something which propels you to the extent of sacrificing your all to see them happy.

Hence, they are included as one of your priorities. To tell if you’re in love or someone loves you, check out for the following signs;

  • Selflessness
  • Spending time with loved ones
  • Constant thought about what you love
  • Notice every little change about that person or thing.
  • Speak about that person/thing all the time.
  • Cherish and values that person/thing.
  • Openness
  • Feeling of happiness around that person/things.
  • Been caring

4. Trust

It’s the state of dependability and reliability on someone or in your ability. Signs of trust includes;

  • Respect boundaries
  • Commitment
  • Gratitude.
  • Confident
  • Loyalty
  • Doesn’t compromise
  • Forgives easily
  • Consistency

5. Positive Anticipation

This is an eager expectation for an upcoming event. Positive anticipation induces emotions to cope with stress and disappointment.

How to recognize positive anticipation emotions is often trickish because not everyone can differentiate between positive or negative anticipation. Signs include;

  • Hyper activeness
  • Cognizant
  • Positive thought
  • Happiness
  • Planning and orderliness
  • Been nervous
  • Hope
  • Alertness

How To Manage Emotions

In addition to how you can recognize your emotions, here are ways to control them most especially the negative emotions.

1. Give Yourself Space

The moment you discover two to three signs of your predominant emotions is displaying, deep within you, you’re aware of the usual out-burst around people.

Immediately, excuse yourself from among others to prevent further retaliation, especially signs of anger and jealousy.

2. Develop a Thankful Heart

Don’t spend your entire day complaining about what isn’t right, use that period to appreciate the wonderful things in your life, around you, and in the lives of others.

A thankful heart is an antidote to loneliness and sadness.

3. Take control of Your Emotions

Your emotions are subjected to your will depending on how you use them. For instance when the light goes off, usually you begin to panic due to darkness.

However, don’t give in to fear, decide to take control and search for the nearest source of light, probably your phone. By so doing your bravery and courage comes alive.

4. Generating Positive Energy Helps Manage Negative Emotions

To trash out, negative emotions surround yourself with Positive personalities. Who would encourage you to live out your best version?

Also, read, watch, and listen to something that fills your mind with positivity and hope.

5. Consider Others Before Giving in to Negative Emotions

Your emotions may appear superior to your will and you assume you can’t control it. That’s when you should reflect on the effect the outburst of your emotions would have on others. Hence, calm down and subject your emotions to your will.

Conclusion

The signs on how to recognize emotions are useful in detecting our personal feelings at all points in time and telling how others are feeling. From a psychologist’s viewpoint, our environment influences our emotions. Hence, become conscious of the things surrounding you, which your mind is exposed to. Take charge of your emotions.

 Perhaps, you have experienced the effect of negative emotions, do well to share in the comment section below.

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