How do you control your emotions?

by: nabilah & zaki

Does feeling angry or sad a wrong thing ? Most people hate entertaining these feelings but they can still handle and understand them. However what is the reason for people not taking it seriously ? These emotions are expressive in different ways. Uncontrollable anger and sadness are unfavourable in most people. Let us share with you a few ways that can help you control your emotions.


Use assertive body language & control your breathing

Changing your posture will also help you feel more in control of your own emotions . Body language is more ingrained in your body than you might think.


The voice is natural and even. It goes up and down in time with the words, matching the expression. The sound is warm, friendly and melodious. Vocal volume goes up and down evenly, not suddenly becoming loud or quiet.

When the person looks around they do so in steady sweeps. They do not have eyes that dart about furtively nor do they stare nor are they downcast.


The body is upright and relaxed. Bones rest on one another, held in place by gravity, rather than leaning outward and hence having to be held together with muscular strength. Both sides of the body are used, hence both hands may be used together or in balanced sequence.

For balanced voice, it does not go to extremes. It is not jagged nor is it monotonous. It goes up and down in a natural way that sounds honest and persuasive.


When we assert something we act as if is true. Feet are firmly planted, flat on the floor (including when sitting), typically slightly apart to provide a firm base.

Gestures are used to emphasize truths, although not in an exaggerated way. Hence the head nods, outstretched forearms bounce downwards with the point and the body may lean slightly forwards.

There is also firmness in response where the other person may attempt to dominate or avoid the point. Gentle touching may be used as encouragement and steady eye contact used to show determination. Rejection of things not wanted is done steadily and without the escalation of aggression nor with the weakness of a passive position.

Aggression is avoided, particularly in facial expressions, which are gentle and concerned yet show a determination to see things through.


The body language is open, showing no threat and fearlessly inviting response. There are no barriers across the body. Arms hang down or are held outwards. Hands are often palms-up rather than fists or placating palms down.

Eye contact is regular and appropriate. There is neither aggressive staring at the other person nor are eyes submissively downcast. There is no hiding of the face or body and barriers are removed.

Openness includes smiling, accepting and listening. The assertive person is attentive and checks that they have understood what the other person has said. They also respond to the concerns of others, showing this in their body language.

Anger & other stress responses elevate your heart rate & blood pressure.

Controlling your breathing will help you to calm down.

Follow these 3 steps :

  1. Take a long, slow breath in through your nose, first filling your lower lungs, then your upper lungs.
  2. Hold your breath to the count of "three."
  3. Exhale slowly through pursed lips, while you relax the muscles in your face, jaw, shoulders, and stomach.

Take a break & exercises

Take a break and focus on positive things, such as favourite hobby, this will keep you away from negative things.

Example you can exercises, doing yoga.

Several studies have shown that people who gets regular exercise feel more energetic, calm, and positive about their lives.

Yoga disciplines in its many forms offer many means to bring the emotions under control. Meditation, yoga breathing exercises (pranayama), yoga postures (asanas), the yogic vegetarian diet (which is different from a normal vegetarian diet), and karma yoga (serving humanity) are all very effective in steadying the mind and bringing the emotions under control and thus creating a more harmonious and peaceful life.

Exercise will also heat up your body, physical warmth has a calming effect on many people.

Keep your heads up

Moods manifest themselves physically.

Non verbal communication not only affects how others see us, but also how we see ourselves.

When we keep our head up, we show our faces and the expressions on our faces can help tell other people about how we feel. Smiling shows that u are happy. Research has shown that smiling can actually make you feel happier.

We think of our face as reflecting our internal emotions, but that linkage works both ways – we can change our emotional state by altering our facial expression! Pasting a smile on your face, even if you are consciously faking it, can improve your mood and reduce stress.

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