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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?
improve interpersonal relationships
become emotionally healthy
be empathetic to others
enhance your well-being
improve productivity at work
become resilient to challenges
Did you know?
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:
Take a breath or two before you speak.
Silently say to yourself, "Take it easy."
Talk about your emotions with someone you trust.
Take time out to calm yourself.
Exercise regularly.
Seek expert help if you're unable to manage your emotions, even using these tips.
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.
Quiz
Who needs to manage emotions differently? Select all who apply.
Shouting and running away aren't great ways to manage difficult emotions in public. They need to be managed more positively.
Preemptive Coping: Mindfulness
Practice mindfulness every day. It helps divert negative emotions and can teach you to cope.
Photo by Lina Trochez on UnsplashExamples 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.
Samia's Project
Photo by Elyas Pasban on UnsplashDuring 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”.
Quiz
What's the best way for Samia to control her emotions in class?
To avoid an outburst, Samia should take a breath and focus on something that makes her happy. After class, she could talk to the professor, explain that she's overwhelmed, and request an extension.
Take Action
Photo by Dingzeyu Li on UnsplashBe empathetic towards yourself!
To help you cope with difficult emotions in public:
This Byte has been authored by
Chirasree Sen-Varma
Educator and Administrator
PhD