https://www.lifehack.org/articles/communication/how-control-your-emotions-effectively.html
Meaning of Emotion
Emotion plays a vital role in human life. These are related to our internal needs. It raises the level of nervous activity in the mind, and as a result, emotion becomes strong.
During the stage of emotion, an individual appears to feel impatience and increase the physical and mental willingness to do something.
Emotion appears to show us action in various ways by someone or something. The stronger that feeling, the more significant the activity to which it will give rise. It is a well-known fact that emotion disturbs our logical thinking.
Various emotions play an essential role in games and sports, such as fear, anger, pride, jealousy, anxiety, frustration, worry, hope, confidence, joy, etc. The emotions of fear, anger, frustration, pride, envy, etc., harm the movement in muscles. Infact, such sentiments should be under control for better performance in games and sports.
Top 7 ways for Controlling Emotions
The following methods can control emotions:-
1. Control your Breathing
You should control your breathing whenever you note specific physiological changes like dry mouth and elevated heart rate for proper control over your emotions.
First of all, find a comfortable place, take a normal breath first, then start inhalation. Allow your chest to expand as you fill air into your lungs. Take six to ten deep breaths per minute. In this way, you can control your breathing which will ultimately influence your emotions.
2. Meditation
It can be used for controlling your emotions. It can be beneficial for staying calm in between the rounds of competition.
First of all, sit in a comfortable position. After that, pick or select a short focus word that has a significant meaning for you, which relieves you. The term may be relaxing, smooth, calm or easy, etc., Then, close your eyes slowly after that, breathe slowly, repeating the focus word without active response avoid other thoughts which come into your mind. Continue this process for 10 to 15 minutes.
3. Avoid the situation
It would help if you avoided the circumstances or situations that trigger unwanted as well as negative emotions.
4. Redirection
It means the change of direction in the display of emotions.
5. Practice progressive Muscle Relaxation
It helps you to reduce tension and stress and finally relaxes muscles in your body. It helps you in controlling your emotions by reducing pressure actively.
6. Exercise
Whenever you are under emotions, start doing exercises or involve yourself in physical activity. This will help you in releasing natural mood-boosting chemicals. Several studies have also shown that the individuals who perform regular exercises feel more energetic, calm, and positive.
7. Repression
It means avoiding unwanted emotions when these arise in an individual. However, there may be some problems in using this method because sometimes the feelings that are not wanted may enter the unconscious mind, and later on, these burst out suddenly with greater force.
8. Suggestions by the Coaches/Teachers
At various stages during training or competitions, coaches or teachers can make the sportsperson conscious of their unusual emotional patterns. They should deal with the sportspersons sympathetically while giving suggestions to them.
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