How to Manage Intense Emotions in the Moment

Maybe it was the argument that set you off. Maybe it was the poor performance review, the fender-bender, the sarcastic remark from your colleague, or a string of stressful events. And you find yourself seething with rage. Or you’re heartbroken or devastated. Or you feel a profound sense of shame. Your heart is beating faster and faster. Your palms are clammy. Your face feels hot. Your ears are burning. You feel incredibly uncomfortable. And you want to leap out of your body. It can be hard to know how to handle your emotions when they’re so intense. After all, most of us weren’t taught this skill. But thankfully, it is a skill that you can learn—regardless of your age or past experience. For insight, we turned to Lisa M. Schab, LCSW, a licensed clinical social worker and author of 18 self-help books and workbooks, including her newest book Put Your Feelings Here:  A Creative DBT Journal for Teens with Intense Emotions. Below, Schab shared several actionable strategies for managing any intense emotion in the moment. Take one conscious breath. Simply taking a single deep breath can help to relax “the muscles and begins to dissipate the stress chemicals that just shot out,” said Schab. It also delivers oxygen to your brain, she said. “This helps us to think clearly so we can make healthy, rational choices about how to proceed.” Practice these four steps. Schab regularly teaches the below “feeling plan” to her clients. Name your feeling. Be very specific her...
Source: World of Psychology - Category: Psychiatry & Psychology Authors: Tags: Anger General Mental Health and Wellness Mindfulness Parenting Self-Help Stress Source Type: blogs