Damien was waiting in the checkout lane to pay for his groceries. The man in front of him had a loaded cart. When the cashier was almost about to complete billing, the man ran to an aisle to get another item and came back after 5 minutes.
Damien was upset! Then he saw the man taking out small notes and coins and counting them very slowly to make his payment. Damien couldn’t contain his anger! He began shouting at and berating the man.
Does this sound like you? Do your emotions control you in public?
If yes, some coping strategies will help you manage your emotions and prevent public outbursts.
Why Do You Need To Regulate Your Emotions In Public?
Emotional regulation is the ability to exert control over your emotional state.
Regulating your emotions in public will help you :
improve interpersonal relationships
become emotionally healthy
be empathetic to others
enhance your well-being
improve productivity at work
become resilient to challenges
The 3 Big Emotions
Anger, fear and frustration are three difficult emotions that often cause people to behave differently in public.
Some strategies to manage anger, fear, and frustration:
Who Needs To Manage Emotions Differently?
1. Becky,in the final round of a spelling bee contest, missed the correct spelling of "logorrhea" by one letter. Feeling angry and upset, she screamed at the winner.
2. John went to an open air concert with his friends and sang at the top of his voice along with them. He was very excited to see his favorite band.
3. Roy forgot to complete an assignment. He panicked and had an anxiety attack. He ran out of the classroom while crying out, "I can't deal with it anymore. I'm done!"
4. Shana was verbally bullied by one of her college representatives during a meeting. She filed a complaint with the Student Affairs Office requesting an apology.
Who needs to manage emotions differently? Select all who apply.
Preemptive Coping: Mindfulness
Practice mindfulness every day. It helps divert negative emotions and can teach you to cope.
Examples of things you can do:
Close your eyes, take a deep breath, and focus on it.
Meditate for a few minutes every day.
Walk for a few minutes every day.
In the Moment Coping: Shift Your Attention
Before you react:
Divert your attention by focusing on something else and taking a breath.
Ask yourself "What's the best thing I can do in this situation"?
Talk to a friend.
Listen to music.
Think of something happy.
During Psychology class, Samia’s instructor was explaining the next steps towards completing a large class project. Samia had already missed the first deadline. Suddenly, she wanted to scream out loud, "My life is miserable, why are people asking me to do so many things? I don’t need any of this anymore”.
What's the best way for Samia to control her emotions in class?
Be empathetic towards yourself!
To help you cope with difficult emotions in public: