How to learn to manage your emotions and reactions? Here are some recommendations that can help you manage your emotions and reactions: 1. Be mindful: Try to be aware of your emotions, especially those that arise frequently. This will help you understand them and learn how to manage them. The practice of mindfulness and meditation can help with this. I wrote about the results of research on the benefits of meditation here. The practice of mindfulness is the ability to consciously pay attention to the current moment, without judging it or trying to change it. This practice includes meditation, breathing exercises, visualization and other techniques that help you focus on the present moment and accept it without judgment or prejudice. As a result of regular mindfulness practice, people can reduce anxiety, improve concentration, strengthen the immune system and improve overall psychological well-being.2. Find out what triggers your reaction. Try to figure out what triggers your emotions and direct your attention to the starting point that triggers those emotions. Here you can remember about cognitive behavioral therapy and what it gave us. Namely, the knowledge that a person reacts not to the situation, but to his thoughts about it. If there is a pressing situation in your life, you can shift your focus from the situation to your thoughts about it. What exactly causes emotions there? What thoughts and beliefs cause a strong reaction? If the stimulus is not significant, but the person’s reaction is acute, this is a reason to consult a psychologist to resolve this situation. Since there is a high probability that this is a manifestation of trauma. Having worked it in the EMDR/EMDR method in a few sessions, a person will be able to stop reacting to that stimulus. Be more stable and calm. Research results in numbers about the effectiveness of the EMDR/EMDR method are here.3. Stop and think. Before you react to an emotion, stop, reset your mind, and think about what the best response would be. Pause, breathe, count to 10, imagine the ocean. Any method will do to slow down and have time to think before reacting.4. Analyze your emotions: Try to understand why you feel the way you do and how you can use your emotions to your advantage.5. Seek alternative options in the event of conflict: Consider finding a solution that will satisfy all parties and help avoid unnecessary confrontation.6. Train your emotional stability. This can be done in various ways, such as meditation, yoga, deep breathing and other practices that will help you manage your emotions and reactions. But remember that managing your emotions and reactions is a long process that requires persistence and patience. Focus on gradual improvement and you will definitely see results over time. The main thing is regularity in using the above practices and then you will easily achieve your goal! If you want to sign up for an online session in the EMDR method, you can write in private messages or WhatsApp using the link: https://wa.me/message/4QWDXHBOUOXUF1