How To Master Your Emotions

Dr. Ankit Sharma, PhD

Updated on:

Master Your Emotions

Today, we will be discussing emotions & how to gain control over them. As we all know having proper control over our emotions is an absolute must-have thing to go forward in personal & professional life. Often uncontrolled emotions & their outbursts may land us in adverse situations. Therefore, we will think about how to Master Your Emotions.

Ways to Master Your Emotions

Master Your Emotions

By some simple yet effective steps, we can master our own emotions & channelize them in a more productive way. Here are some methods by which it can be done.

1. Consider the Impact of the Emotions

It is totally normal to be emotionally overwhelmed sometimes. Before getting carried away by emotions, we must consider how it is going to affect our friends & family, or how it is going to impact our communication in the workplace or at home.

We must ask ourselves if it is coming with a negative effect. If there is even a 1% chance of negativity from this outcome, we should be cautious about the emotion & its outburst.

2. Aim For Channelization, Not Suppression

Emotions can’t be turned off like television with remote control. If we could do it, life would be so much easier. We don’t want emotions run through us 24×7, we don’t want it to be turned off either.

As human beings, emotions make us what we are. It is not advisable to suppress emotions, we might be subject to depression, anxiety, and sleeping problems by doing so. It is wise to channelize those emotions in a healthy & productive way.

3. Recognize Your Feelings

Keeping a tab on yourself to check on your mood & feelings now & then can be helpful to control your emotions. Try to find out first how are you feeling right now. Then ask yourself what caused that feeling. After getting a proper answer try to find out if you can come up with a different explanation for the situation & you will be re-directed to another question, i.e. how you can manage the situation.

By thinking of possible alternatives you are re-framing your thoughts which will help you to adjust your reaction. It can take some time to start thinking that way but with practice, following this path will be simpler.

4. Accept your emotions

If you are trying to manage your emotions in a better manner, you might try not to make it a big deal for yourself. After getting some news, may be good or bad, if you feel like screaming, or collapsing on the floor just tell yourself to calm down & not make a big deal out of it.

Accept in your mind that emotions will come without warning, it is wise not to make it a big thing. Different emotions and different experiences are bound to come. By accepting that, we can gain experiences in life.

5. Take A Deep Breath

Before reacting ridiculously, take a deep breath. Though deep breathing will not make the emotions go, we are not trying to do that either. But focusing on breathing will divert our mind temporarily from the emotion & we will find a little more time to reflect on how much to react.

6. Know When & Where to Express

There is a place & time for everything, know that & hold your emotions for the proper place & time. After getting the news of a promotion, if you start dancing in the middle of the office it would be quite awkward.

Being aware of your surroundings is quite important if you want to master your emotions. It is okay to express your joy in the office or grief in front of your friends & family, just keep in mind not to get too much carried away. Handle it in a composed way.

7. Try Meditation

The benefits of meditation have been scientifically proven if you are trying to control your emotions. There are several types of meditation out there that will help you to do so. Consult with some experts, or do some research on the internet. Meditation can help you amplify your consciousness of all feelings and experiences.

By practicing meditation, you are practicing sitting with those feelings inside without judging yourself or trying to change them. Moreover, meditation also has a number of physical & mental benefits if it’s done on a proper & regular basis.

8. Stay Stress-Free

If someone is having lots of stress, it is difficult for him/her to have control over own emotions. Even people who can generally control their emotions find it hard to manage emotions if they are under some stress. Trying to be stress-free is one of the best ways to master your emotions.

As described above, meditation also helps us to become stress-free. Apart from that, getting enough sleep & rest, exercising, and finding a hobby also helps to reduce the amount of stress we are facing.

9. Seek Professional Help

If your emotions are still engulfing you, maybe you can consider seeking professional help from a counselor or a therapist. Long-term or constant emotional mishandling of behavior and mood swings are linked to some mental health conditions, like bipolar disorder or personality disorder. These can arise from past traumas, family issues & a number of things.

A therapist would try to understand & detect the issue that is making you incapable of controlling your emotions. Mood swings and passionate emotions can incite negative or unwanted thoughts that eventually trigger feelings of hopelessness or despair, and sometimes depression too.

A therapist would address them without being judgmental & show you the ways by which you can overcome the difficulty you are having to manage the emotions.


Mastering own emotions is not that hard. We have to be conscious of our surroundings & time & the effect of that particular emotion. Some self-control & some manageable techniques are required to do so.

We need to remember that uncontrolled emotion is like a wild river that washes everything in its path, the result is often destructive. If we can control & channelize the river, we will be able to make good use of it. If you want to master your emotions, follow the said steps with patience & the result will be fabulous.

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