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How to Manage Your Strong Emotions

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Susan J. O'Grady, PhD - Blogs
By Susan J. O'Grady, PhDClinical psychologistFebruary 14, 2019

Some strong emotions are enjoyable, but some can knock us off balance. Becoming overwhelmed with emotions may lead to unhealthy reactions and misunderstandings, with the potential to get us into trouble at work, at home, or in social settings.

How do emotions get us into trouble?

Common expressions like ”he was blinded by emotion” or “I was so mad I had smoke coming out of my ears” are appropriate metaphors for the way powerful feelings can derail us. Once triggered, we may be so gripped by the strong feeling that we simply can’t take in any information that doesn’t fit, maintain, or justify the whatever we’re feeling in that moment. In this state of mind, we see only that which affirms our feelings. Thinking becomes distorted, perceptions skew off-base, and memory of the triggering emotion is garbled.

Anger and fear are emotions that usually provoke strong reactions. Let's look at anger: When I see clients for couple's therapy, they will come to the session describing a disagreement from totally different points of view. What may have started as a calm discussion about where to go on vacation escalates to an all-out fight, and as their anger grows, a rational conversation becomes impossible. When our emotions are left unchecked during a conflict, at some point, we reach a tipping point where our nervous system goes into hyper-drive and our internal alarm sounds. Our heart rate increases, blood flow shifts to the internal organs, and we get an adrenaline rush, rendering us unable to be rational and communicate effectively. This fight, flight, or freeze response is often called “flooding.” Once our emotions have been escalated, we are unable to see the big picture and unable to take in new information.

How do emotions, especially anger, get triggered?

In the scenario I’ve described, a couple wants a good relationship, but a calm discussion escalates quickly. Often this is because cues get misinterpreted; what one person thinks of as an innocent statement is cause for high emotion in the other. We misinterpret cues for several reasons, but a powerful one—all the more so for being largely unconscious—is the “imported script.” An imported script is a deep-seated pattern from childhood, such as not being listened to, or feeling like our opinions or needs don’t matter. So when our partner ignores our suggestion for where to go on vacation, we don’t feel heard, leading to the reflective or automatic reaction of anger. We quit listening and react in whatever way is consistent with our personal anger profile.

When one partner gets triggered in this way, then the other is too: the emotional build-up is reciprocal. A strong emotional reaction from a partner will elicit some kind of response even if it is not apparent on the outside. Each has a role to play in the disagreement. Typical reactions are to yell or scream (the fight response); to run from the room, withdraw, or take a drink (flight); or to refuse engaging in further conversation, creating a stalemate (freeze).

So how can you change these unhelpful reactions?

The aim is to learn to regulate your emotions – and note that regulating emotions is not the same as controlling. Controlling implies suppression, which is unhealthy both physically and mentally. Regulation is about applying conscious thought to our feelings, giving you the power to reduce their intensity.

The tricky part is becoming aware of our feelings in the moment and taking responsibility for what we bring to the situation. Luckily, effective techniques exist for better emotional regulation. Let’s look at a few.

Practice self-soothing. Once you’re aware that you’re being flooded with an emotion (or that you’re headed in that direction), pause to collect yourself. Focusing on slowing breathing, heart rate, noticing sensations of warmth, and letting go of unnecessary muscle tension can eventually change the way you experience and express strong emotion. This will allow you to keep working on issues more productively and compassionately. I have seen profound effects from this step alone.

Watch for signs. The first step in slowing down enough to better process information is to become aware of the sometimes subtle cues, such as onset of tension, that signal over-arousal and emotional escalation. Gaining a clearer understanding of how strong emotions function can help you identify your experience as it is happening.

Look again, and with a different lens. By considering the situation and changing our interpretation of it, we can respond more flexibly. When we increase our attention to our reactions rather than blaming someone else, or just giving into our typical response, we gain insights about our triggers so that we can express our feelings with strength.

Other helpful techniques include:

  • Increasing insight into imported memories/scripts
  • Changing your relationships to emotions/thoughts
  • Developing the ability to tolerate uncomfortable emotions
  • Returning mind and body to a stable state through deep breathing and learning to bring heart-rate down
  • Increasing understanding of the mind-body relationship
  • Switching from automatic reaction to intentional responding

Emotions, even strong ones, don’t have to derail you—or your relationships. With practice, you can experience them differently.

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About the Author
Susan J. O'Grady, PhD

Dr. Susan J. O’Grady is a clinical psychologist in the San Francisco Bay Area providing psychotherapy and consultation for adults, couples, and teenagers. She has advanced training in marriage counseling and sex therapy and is credentialed in mindfulness-based interventions focusing on anxiety, depression, sleep problems, and emotional balance. In addition to her clinical practice, Dr. O’Grady writes on topics related to the psychology of living well at www.drsusanogrady.com.

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