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Deal with your Emotions Smartly

Emotions are natural and significant for every individual. It's essential to deal with them sensibly and strongly.

What are Emotions?

The sentiments or instinct that comes as a result of any circumstance, individual mood or relationship be it friends, family or partner are Emotions. These could be both positive and negative. Are you thinking how emotions could be negative or positive ? So, basically whatever aura a particular emotion creates defines what kind of emotion it is. So in nutshell happiness, joy, interest, curiosity, excitement, gratitude, love, and contentment are positive emotions which makes us feel good. And sadness, anger, loneliness, jealousy, self-criticism, fear, or rejection are negative emotions. Emotions are a critical part of our lives but these could be sometimes difficult to cope and painful too.

But it is not impossible or rocket science to deal with your emotions smartly. Everyone feels both negative and positive emotions from time to time. 

How to deal with Emotions?

Here we are suggesting 3 simple steps that can help you handle your negative emotions smartly.

Step No. 1 Pin-Point your emotions

No more avoiding of how you feel guys! Identify the emotions and its reactions too. Some emotions are so strong that they can make your body shiver or muscles tense. Henceforth, it becomes really essential to be aware of how you feel. Never avoid any of your emotions. If you are able to accept how you react, half of the job is done. All the emotions comes from within you. So it’s essential that you do not blame anyone else for them. Don’t be hard on yourself, believe and acknowledge that emotions are natural. 

Step No. 2 Smartly Take Decision

Now while dealing with your emotions, when you are aware of how you feel, take a decision on how to express it. Sometimes it’s sensible enough to not react but many a times it is necessary to react and feel better. While doing this just keep in mind to choose the best way to express. It is completely your choice if you want to confess something or forget about what happened or write about it. After this some people get stuck with the incidence which is very harmful. Learn to move on by changing your mood. It is actually your responsibility to drift your thoughts from negative to positive. As you might end up feeling worse if you overthink about what makes you feel bad. 

If you are unable to do it yourself you can definitely seek help from your friends, family members. Try to do things which makes you feel good and positive. These could be any of your hobby activities like singing, writing, painting, reading novels. Nutshell is, try to build a positive environment for yourself. If possible try to exercise daily, as brain produces natural chemicals which makes you feel positive. And promote positive emotions.

Step No. 3 Seek Help if you are Unable to handle Emotions

In some situations, it is definitely possible that after trying everything you are still unable to deal with your emotions. In any such circumstances do not panic, seek professional help. You can speak with counselors, your parents, trusted adults or therapists. It’s not tough to break out of a negative emotion, but sometimes we might need someone as a support, like a counselor or therapist. 

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Treatment of Psychological Phobias

Phobias are highly curable, and people who have them are nearly always aware of their disorder.
Ritika SrivastavaTeentalkindia Counsellor

Identification of specific phobias is based on a detailed clinical interview and diagnostic guidelines. Mental health practioners ask questions about your symptoms and take a medical, psychiatric and social history. Understanding the reason of a phobia is actually less significant than focusing on how to treat the avoidance behavior that has developed over time.

 As you learn how to manage and relate to your reactions, thoughts and feelings, you'll find that your anxiety and fear are reduced and no longer in control of your life. Treatment is typically directed at one specific phobia at a time. Sometimes doctors may also recommend other therapies or medication.

Human phobia set. Collection royalty-free human phobia set collection stock illustration - download image now


The best treatment for specific phobias is a type of psychotherapy called exposure therapy. Exposure therapy and cognitive behavioral therapy are the best effective treatments.

Exposure therapy focuses on altering your response to the object or situation that you fear. Gradual and repeated exposure to the source of your specific phobia and the related thoughts, feelings and sensations may help you learn to cope up your anxiety. For example, if you're afraid of elevators, your therapy may proceed from simply thinking about getting into an elevator, to looking at pictures of elevators, to going close an elevator. Then, you may take a one-floor ride, then ride several floors, and then in a crowded elevator.

Cognitive behavioral therapy (CBT) comprises of exposure combined with other techniques to learn ways to view and manage with the feared object or situation differently. You learn different beliefs about your fears and bodily sensations and the effect they've had on your life. CBT give emphasis to learning to develop a sense of mastery and confidence with your thoughts and feelings rather than feeling overwhelmed by them.

Hypnotherapy may help some manage and overcome a phobia which is often led by a therapist, and it involves taking the person with a phobia through the process of guided imagery. They may imagine they are facing the object of their phobia and then practice self-relaxation techniques.

  • Mindfulness exercises may be helpful in learning how to tolerate anxiety and reduce avoidance behaviors.
  • Relaxation techniques, that involve deep breathing, progressive muscle relaxation or yoga, may help cope with anxiety and stress.
  • Physical activity and exercise may be helpful in managing anxiety linked with specific phobias.
  • Regular exercise, eating properly, nutritious diet, getting enough sleep and reducing / avoiding caffeine and other stimulants.

Phobias are highly curable, and people who have them are nearly always aware of their disorder. This helps diagnosis greatly. If the phobia does not cause major problems, most people find that simply avoiding the source of their fear helps, they stay in control. Many people with specific phobias will not pursue treatment as these fears are often manageable. There is no single treatment that works for every person with a phobia rather it needs to be tailored to the individual for it to work.

The doctor, psychiatrist, or psychologist may advise behavioral therapy, medications, or a combination of both. Each phobia is different and hence, no single self-help program will work for everyone. Once treatment starts, a phobia is likely to improve and generally does not have ongoing effects. 


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Disclaimer: TeentalkIndia does not offer emergency services and is not a crisis intervention centre, if you or someone you know is experiencing acute distress or is suicidal/self harming, please contact the nearest hospital or emergency/crisis management services or helplines.