How do I control my emotions?
🚗 Real-Life Scenarios
Scene 1:
You’re driving, pointing out a cool new ice cream shop to your girlfriend. Suddenly, a car cuts you off and slows to a crawl. Your girlfriend blames you for not paying attention.
What do you do?
🔊 Honk and yell at the other driver?
😤 Snap at her for blaming you?
😶 Stay quiet but fume inside? (Only to lash out later on)
Scene 2:
After a long day, you can’t wait to play your new Zelda game. You get home, grab your Nintendo… and notice the screen is cracked. The only people home? Your parents and little brother.
What now?
Open the🚪and yell, “What happened to my game?!”
🗯️ Go straight to your brother and confront him with animosity?
💢 Break something of his to get back at him?
⚠️ Why Our Reactions Matter
It’s completely normal to feel emotional when things go wrong. Reacting right away—yelling, blaming, storming off—can feel good for a second. That rush gives you instant relief and gratification. But later on, it often leads to:
😔 Guilt
😬 Regret
💔 Damaged Relationship
🔁 More drama or serious consequences
I used to struggle with this too. I didn’t start gaining control over my emotions until I finally said enough is enough and started following these three simple steps.
✅ 3 Steps to Help You Stay in Control
1. 🚶 Remove Yourself and *Breathe*
Physically step away if you can—leave the room, step outside, roll the window down in your car.
Can’t leave? No problem. Mentally step back by focusing on your breath.
Try this:
Inhale for 4 seconds
Exhale for 4 seconds
Repeat 4–5 times
This helps your body calm down and your brain reset.
2. 🤔 Ask Yourself: What’s Really Bothering Me?
Sometimes it’s not just what happened—it’s everything around it. Ask yourself:
Am I tired or stressed already?
Am I upset about being blamed more than the actual event?
Is this a pattern that I never addressed (e.g., your brother always touching your stuff)?
Am I also frustrated about the cost of replacing it?
3. 🔁 Learn + Adjust
Once you’ve cooled down, figure out:
What can I do differently next time?
Do I need to set clearer boundaries?
Can I protect my things better, or ask for support?
If the roles were reversed, how would I hope to be approached?
It’s not about being perfect. It’s about getting better—little by little.
💡 Final Thoughts
Remember, it’s not your emotions that define you—it’s how you respond to them. How you respond can shape how others would treat you if the roles were reversed.
Next time you’re ready to explode:
Pause
Breathe
Reflect
Your emotions are real and valid—but you have the power to control what happens next.
