6 Ways Mentally Strong People Control Their Emotions

What Are Emotions?

Emotions are intricate psychological conditions that encompass three distinct elements: a personal experience, a physical reaction, and a behavioral or expressive response. They are instinctive and universal, transcending cultural and often species barriers. Emotions such as fear, happiness, rage, and sorrow are identifiable worldwide, irrespective of linguistic or cultural differences. This global recognition implies that these emotions, along with their expressions, are inherent and have an evolutionary function. For example, fear initiates a fight or flight response, equipping us to handle threats.

The Difference Between Emotions and Feelings

While the terms “emotion” and “feeling” are often used interchangeably, they do not mean the same thing. Emotions are physical and instinctual, instantly triggering reactions in our brains and bodies. Feelings, on the other hand, are the conscious experience and interpretation of emotions.

Emotions automatically trigger bodily reactions – like a racing heart or sweaty palms – and they precede feelings, which are mental associations and reactions to emotions. For example, the emotion of fear might give you a feeling of dread or anticipation.

The Importance of Expressing Emotions

Expressing emotions is vital for several reasons. Firstly, it allows us to communicate with others. Our emotions often drive our behavior and decisions, so expressing them helps others understand where we’re coming from. It also fosters empathy, allowing others to respond appropriately.

Secondly, expressing emotions promotes good mental health. Bottling up emotions can lead to feelings of stress, tension, and unease. In contrast, acknowledging and expressing emotions can alleviate these feelings and contribute to overall well-being.

Additionally, expressing emotions can help us navigate our relationships. By openly discussing our emotions, we can build deeper, more authentic connections with others.

The Negative Impact of Suppressing Emotions

Suppressing emotions, or emotional avoidance, is a common defense mechanism that can have serious ramifications. When we avoid or ignore our emotions, we’re not dealing with the root cause of those emotions, which can lead to heightened stress and anxiety.

Chronic emotional suppression can lead to physical health problems like high blood pressure and heart disease. It’s also linked to mental health problems like depression and anxiety disorders. Moreover, suppressing emotions can interfere with one’s memory, leading to difficulty recalling certain details.

The Power of Voicing Out Emotions

Voicing out emotions allows us to confront them directly, reducing their intensity and making them more manageable. Expressing emotions verbally – whether it’s talking to a trusted friend, family member, or therapist – can be incredibly therapeutic.

Talking about our feelings gives us a chance to gain insight into our emotional state, which can be difficult to achieve on our own. It can also help us identify patterns in our emotional responses and develop strategies to deal with challenging emotions.

The Importance of Controlling Emotions

Emotions are a fundamental part of our human experience. They provide us with an instinctual response to our environment and can serve as a guide to our actions and decisions. However, while emotions are necessary, it’s equally important to control them effectively.

Emotional Regulation: A Crucial Skill

Emotional regulation refers to our ability to effectively manage and respond to an emotional experience. It doesn’t mean suppressing or avoiding emotions, but rather understanding them and responding in a way that benefits our overall well-being and aligns with our goals.

Mastering the skill of emotional regulation is crucial for several reasons:

Mental Health

Uncontrolled emotions can lead to mental health problems. For example, persistently high levels of stress or anxiety can increase the risk of disorders like depression and anxiety. By learning to control and process these emotions, we can keep our mental health in check.

Physical Health

Studies have shown that unmanaged stress and other negative emotions can contribute to physical health issues, including heart disease, high blood pressure, and a weakened immune system. Thus, controlling our emotions can also benefit our physical health.

Social Relationships

Our ability to control our emotions plays a vital role in our social interactions. Reacting impulsively on negative emotions can strain our relationships, while effective emotional control can help us navigate social situations more smoothly, foster better relationships, and resolve conflicts in a healthier manner.

Productivity and Success

Emotions can significantly impact our focus and productivity. When we’re overwhelmed with emotions, it can be challenging to concentrate on the tasks at hand. On the other hand, by managing our emotions, we can maintain our productivity and enhance our chances of success.

How to Control Emotions

Controlling emotions requires practice and patience. Here are a few strategies that can help:

Practice Mindfulness

This technique is known as mindfulness. It is the practice of being fully engaged in the present moment and accepting it without judgment. Mindfulness allows you to observe your thoughts, feelings, and sensations from a distance, without getting caught up in them. This can help reduce emotional reactivity, as you learn to identify and manage negative emotions rather than react impulsively to them.

By focusing your attention on the here and now, mindfulness can promote a greater sense of calm and balance, reduce stress, improve mental clarity, and enhance overall well-being. It’s a powerful tool for emotional regulation and personal growth.

Engage in Physical Activity

Regular exercise is a powerful tool for managing stress and enhancing mood. When you exercise, your body releases endorphins, neurotransmitters that act as natural painkillers and mood elevators. These “feel-good” hormones can help alleviate negative emotions and induce feelings of happiness and euphoria.

Exercise also reduces levels of the body’s stress hormones, like adrenaline and cortisol. It stimulates the production of dopamine and serotonin, which are crucial for mood regulation. Apart from biochemical effects, regular physical activity can boost self-confidence, improve sleep, and provide a healthy distraction from worries and negative thoughts, thus contributing to overall mental well-being.

Deep Breathing Techniques

Deep breathing is a potent tool for managing and controlling emotions. It is a practice rooted in various mindfulness-based techniques such as yoga and meditation. When we experience intense emotions, our breathing often becomes shallow and rapid, which can heighten feelings of anxiety or stress. Deep breathing, on the other hand, involves taking slow, deliberate breaths, filling your lungs fully, and then exhaling completely.

This process sends signals to your brain to calm down and relax, thereby reducing the intensity of emotional reactions. It also promotes better oxygen flow, which can help clear your mind and enable you to address emotional situations more effectively. Over time, regular practice of deep breathing can improve your ability to regulate your emotions, fostering greater emotional resilience and wellbeing.

Cognitive Restructuring

This psychological technique is known as Cognitive Behavioral Therapy (CBT). It focuses on identifying and modifying destructive or disturbing thought patterns that have a negative influence on behavior and emotions. The principle behind CBT is that if you can change your thinking, you can change your emotional responses and overall mood.

CBT helps individuals challenge and overcome automatic beliefs, eventually leading to a shift in feelings and behaviors. By reframing thoughts from negative to positive, or even neutral, one can significantly alter their emotional response and improve mental well-being.

Seek Support

Discussing your emotions with a trusted individual can be therapeutic. When you verbalize your feelings, it helps to clarify and understand them better. A trusted friend, family member, or therapist can provide an outside perspective, help identify patterns, and offer potential coping strategies.

They can also validate your experiences, reducing feelings of isolation. This process facilitates more effective emotional processing, enhancing mental well-being. Thus, open and honest emotional communication is a valuable tool for personal growth and emotional resilience.

Healthy Eating and Sleeping Habits

Physical health profoundly influences our emotional state. When we’re physically healthy, our bodies are better equipped to manage emotional stressors. Adequate sleep is vital; it rejuvenates our minds, stabilizes emotions, and reduces mood swings. Meanwhile, a balanced diet supplies essential nutrients that affect our brain function and mood.

Certain nutrients, such as Omega-3 fatty acids, B vitamins, and vitamin D, play pivotal roles in maintaining emotional stability. Poor physical health, due to inadequate sleep or unbalanced nutrition, can lead to emotional volatility. Therefore, prioritizing physical health through sufficient sleep and proper diet is crucial for emotional well-being.


Emotions are a part of us, and they serve a purpose. However, it’s essential to understand and control them for our mental and physical well-being, social relationships, and overall success. With practice, patience, and the right strategies, we can enhance our emotional control and, consequently, improve our quality of life.

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