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How to Deal with Difficult Emotions: Post 2

westchamplainfht
Jan 15, 2025
2 min read

Building from yesterday's post in which we looked at some key steps to managing difficult emotions, today we look at the "0 to 60" response. Very often, people will remark that they can't control their emotions- that when they feel something, their need to act on it is immediate. That might be anger by means of a quick or short temper, fear - which can produce a panic attack or immediate tears when triggered to something sad or overwhelming. As we touched on yesterday, every feeling that we have is meant to be there. Feelings produce action urges, and it is often the follow through on those action urges that can get us into trouble. In order to temper the "0 to 60" response, we can begin by:

  1. Understanding that it doesn't have to be that way. Question why you have that type of response. What are your triggers? Is this a learned behaviour? Was it something that you used in childhood that protected you but now doesn't work for you as well? It is important to begin to understand that just because something has been one way for a long time, doesn't mean it can't change.

  2. Take a deep breath. Or maybe two, or three. We know that shallow breathing quickens the response part of our body to react. We also know that a deep breath resets that....taking that moment will remind us "Hey, it's okay to slow this down. It's okay to think about how I want to react." Deep breathing inhibits anxiety, anger and impulsiveness.

  3. Sleep on it. Hard to imagine not reacting? Just try it the next time you are feeling especially overwhelmed by your emotions. Give yourself permission to slow it down long enough to say "How do I want to react to this? Do I need to act right away?" Sometimes giving ourselves time allows our rational brain to contribute it's two cents worth, tempering the emotion and need to act.

It is not always easy to manage difficult emotions but it is possible. It will take some practice and patience - be compassionate with yourself for your efforts. :) Photo by SpaceX on Unsplash

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Land Acknowledgement

The West Champlain Family Health Team acknowledges it is located upon the traditional and unceded territory of the Algonquin People and respects the traditional knowledge and healing developed over generations. We have the privilege and responsibility to serve First Nations, Inuit, and Métis of many backgrounds and from many treaty and non-treaty lands and territories, and to demonstrate respect for the contributions and cultures of Indigenous Peoples.

 

Iye West Champlain Family Health Team ogíkikenindánáwá taniziwadj ondaje Algonquin Anishinábe tanakíwin ega ka mígiwewadj iyo kichi Anishinábewakí ashidj odapítenindánáwá kikádjichigewin ashidj mino nódjimowin ka pamíkán pinawígo. Nínawind d’ayánánán shawenimigoziwin ashidj inenindágoziwin kidji wídókáwadag Anishinábeg, Abitawizíg ashidj Kíwedinóg máneg wendjibáwadj ashidj níbina nakondiwin ashidj ega akíng ashidj tanakíwinan ashidj kidji wábandayá apítenindagoziwin ondji ka mígiwewadj ashidj pimádjiwowinan ogo Anishinábeg Pemádizidjig.

 

The West Champlain Family Health Team is grateful to the Indigenous Health Circle (which works in collaboration with The Algonquins of Pikwàkanagàn and the Ottawa Valley Ontario Health Team) for sharing a meaningful land acknowledgement both in English and Omámíwininímowin (the Algonquin Anishinábe language), which is the basis of our own.

© 2023 by West Champlain FHT

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