10 behaviors of people who are masters at managing their emotions

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Have you ever met people who always seem to stay calm, no matter what?

They don’t lose their cool even when things get tough.

It’s like they have a secret superpower!

But actually, they’ve just learned really good ways to manage their emotions. And the good news is, you can learn these ways too!

In this article, we’re going to share 10 simple habits that these calm people do a lot.

These aren’t complicated ideas – they’re easy things that you can start doing in your everyday life.

1. They Know Their Triggers

People who are good at managing their emotions are aware of what we call ‘triggers’.

These are certain situations, people, or words that can make them feel upset, angry, or stressed.

It could be something like getting stuck in traffic, dealing with a difficult coworker, or hearing a negative comment.

Instead of letting these triggers control their emotions, they learn to recognize them.

When they see a trigger coming, they prepare themselves.

This doesn’t mean the trigger won’t affect them at all, but it does mean they can handle it better.

It’s like seeing a big wave coming while you’re in the ocean – if you see it in time, you can dive under it instead of getting knocked over!

2. They Practice Mindfulness

Mindfulness might sound like a fancy word, but it’s really just about paying attention to the present moment.

People who manage their emotions well use this technique often. Instead of worrying about what might happen in the future or dwelling on something from the past, they focus on what’s happening right now.

This doesn’t mean they ignore their problems.

Instead, they approach them in a more peaceful way.

They calmly acknowledge their feelings, accept them, and then let them go.

This helps keep their emotions from spiraling out of control.

It’s similar to watching a bird fly by – they observe it, appreciate it, then let it fly away without trying to catch it.

3. They Don’t Bottle Up Their Feelings

People who are great at controlling their emotions know that bottling up feelings doesn’t help.

They understand it’s okay to feel emotions, even the uncomfortable ones.

Instead of hiding them away, they find healthy ways to express them.

I’ve learned this lesson myself.

There was a time when I would ignore any negative feelings like frustration or disappointment, hoping they would just go away.

But guess what?

They didn’t.

They just piled up inside me until I couldn’t hold them in anymore.

One day, I decided to try a different approach. I started writing in a journal about my feelings.

It was amazing how much better I felt just getting it all out on paper.

It didn’t solve my problems, but it did help me handle my emotions better.

Now, when I’m feeling stressed or upset, I grab my journal and let my pen do the talking. It’s one of my best tools for managing my emotions.

4. They Stay Physically Active

Regular physical activity is not just good for your body, it’s also great for your emotional health!

People who are adept at managing their emotions often keep active.

They don’t necessarily run marathons or lift weights at the gym (though some might).

Simple activities like walking, dancing, or even gardening can do the trick.

Why does this work?

Well, when you exercise, your body releases chemicals called endorphins.

These are often referred to as ‘feel good’ hormones because they can help to lift your mood and reduce stress levels. 

5. They Practice Compassion

People who are skilled at managing their emotions don’t just practice compassion towards others, they also show it to themselves.

They know that everyone, including themselves, has good days and bad days.

They understand that making mistakes is part of being human.

When they’re going through a tough time or when they mess up, they don’t beat themselves up. Instead, they offer themselves understanding and kindness.

It’s like giving yourself a warm hug when you’re feeling down.

This compassionate approach helps them to stay balanced emotionally.

6. They Surround Themselves with Positive Influences

People who manage their emotions well understand the importance of surrounding themselves with positive influences.

This includes not only positive people but also positive environments and experiences.

I learned this firsthand a few years ago.

At the time, I was dealing with a lot of stress and negative emotions. I realized that a big part of this was due to the company I kept.

I was spending most of my time with people who were always complaining, gossiping, or being negative.

Their energy was dragging me down.

So, I decided to make a change.

I started spending more time with friends who were optimistic and uplifting.

I also began doing things that made me happy, like taking long walks in nature or reading inspirational books.

The difference was like night and day!

My mood improved, and I found it much easier to manage my emotions.

7. They Allow Themselves to Feel

People who are good at managing their emotions know a secret: it’s okay to feel.

Yes, even the tough stuff. Anger, sadness, fear – they’re all part of the human experience.

Trying to avoid or suppress them is like trying to hold a beach ball under water; it takes a lot of effort and eventually, it’s going to pop back up.

They don’t pretend to be happy when they’re not. They don’t put on a brave face when they’re scared. They allow themselves to feel whatever they’re feeling, without judgement or guilt.

And guess what? It’s liberating.

This might sound scary, especially if you’ve spent a lifetime avoiding your feelings.

But trust me, it’s one of the most freeing things you can do for yourself.

Feel your feelings, let them flow through you, then let them go. It’s all part of being beautifully human.

8. They Value Good Sleep

Did you know that a lack of sleep can make you more emotionally reactive?

It’s true!

People who are skilled at managing their emotions understand the importance of good sleep. They prioritize getting enough rest because they know it has a significant impact on their emotional wellbeing.

Research has shown that lack of sleep can make us more susceptible to stress and can even exacerbate feelings of anger, anxiety, and depression. On the other hand, getting a good night’s sleep can help to regulate our emotions and improve our ability to handle stress.

So, if you want to get better at managing your emotions, pay attention to your sleep habits.  Make sure you’re giving your body and mind the rest they need to function at their best.

9. They Cultivate Gratitude

Another habit that people good at managing their emotions practice is cultivating gratitude.

This doesn’t mean they are always happy or that they ignore their problems.

Instead, they make a conscious effort to acknowledge the good in their lives, even during tough times.

I’ve personally found the practice of gratitude to be a game-changer.

A few years ago, I started keeping a gratitude journal. Every night before bed, I write down three things I’m grateful for from the day.

Some days, it’s big things like a promotion at work or a lovely dinner with friends.

Other days, it’s little things like a cup of my favorite tea or a kind word from a stranger.

This simple practice has helped me focus more on the positives in my life.

I’ve noticed that I’m not only happier but also better equipped to handle negative emotions when they arise.

10. They Aren’t Afraid to Seek Help

Even people who are great at managing their emotions need help sometimes.

They understand that reaching out to others when they’re struggling isn’t a sign of weakness, but a strength.

Life can be tough.

We all face challenges and hardships that can feel overwhelming.

During these times, it’s okay to ask for help. It could be talking things over with a trusted friend, seeking advice from a mentor, or consulting a professional like a therapist or counselor.

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Justin Brown

Justin Brown is an entrepreneur and thought leader in personal development and digital media, with a foundation in education from The London School of Economics and The Australian National University. As the co-founder of Ideapod, The Vessel, and a director at Brown Brothers Media, Justin has spearheaded platforms that significantly contribute to personal and collective growth. His deep insights are shared on his YouTube channel, JustinBrownVids, offering a rich blend of guidance on living a meaningful and purposeful life.

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