Know your emotions to handle them better

Know your emotions to handle them better

	What it is	Overcome it
Anger	Anger could range from mild irritation to full-blown tantrum, rage and resentment. Being insulted, intense disappointment, feeling vulnerable or threatened can make one angry. It is often a projection of displeasure with ourselves.	Politely communicate your norms and expectations without blaming other people. Or just leave the place, take a few deep breaths, listen to music or just walk a few paces to quell the ceaseless train of hostile thoughts.
Sadness	Sadness could mean being overwhelmed by sorrow, grief, depression or a feeling of helplessness. Things that happen seem random and beyond one’s control and a feeling of defeat and pessimism engulfs one.	Re-evaluate your priorities and deal with them individually. Resurrect dreams buried in the past to avoid failure. Visualise turning your best dreams into reality and think how you would feel if you could fulfil them.
Fear	This emotion spreads across feelings from low-grade concern, apprehension, worry, anxiety to absolute fright and terror. It tends to convey the need to prepare to cope with the undesirable happening that we are anticipating.	Take possible action to prevent the dreaded from happening. Consider the precaution intended but then do the very thing that you fear to do. Do it more often in spite of a violently pounding heart.
Resentment	It is the feeling of having been deprived or having received less than what is fair or just. Resentment makes one withhold one’s love for others but it also keeps one from getting it from others.	‘‘Resentment is like taking poison and waiting for the other person to die,’’ someone said. Don’t blame others for not giving you what is your due. Take responsibility for giving yourself other things that you can.
Frustration	Frustration is the wall between efforts and the results that we are expecting out of them. It therefore conveys the need for reviewing and looking for more powerful strategies, may be with some help.	Stop comparing your efforts with those of others. Accept yourself and, more importantly, cultivate patience. Make sure you aren’t setting unrealistic goals for yourself. If results don’t show, move on.
Guilt	Guilt represents regret and remorse. It conveys that you have just violated an important value in your life and warns you not to transgress it again as you are meant not to break it but to uphold it.	Begin with acceptance. Mentally re-live the episode with all details that caused you to feel guilty and replay the whole episode upholding the value that got violated earlier. Do this exercise every day till confidence is restored.
Disappointment	Disappointment strikes when you get less than what you were expecting. It’s an offspring of ambition, a state when hope flickers, snuffing out the desire to face future plans.	Evaluate to see if you are unreasonable in setting the goals. Leave the past behind and begin afresh by setting more appropriate goals that are immediate and within reach.
Worry	Feelings of uncertainty and lack of courage when taking risks causes worry. Often lack of preparation or readiness can cause worry. But no amount of foresight and planning for the future can completely keep worries at bay.	Worries will continue to persist until the experience is gone through or the deed is done. Visualising yourself doing what you want to do every day will help build confidence. Then you will be better able to face situations.
Jealously	Jealousy represents a feeling of being less fortunate than the other, the fear of losing what we possess, or of being insecure because of the lack of a sense of worth and self-esteem. It stems from a sense of mistrust and ingratitude.	Trust the fact that everything that happened or is yet to happen is ultimately going to be in the best interest of everybody. Trying to know the person you are jealous of will often show your fears to be unfounded and uncalled for.
Self-Pity	Self-pity has its root in our hunger for attention as a child. Since you feel you’ve been denied, you mollycoddle yourself, excusing your errors while getting hostile about those of others.	Seek out your hurts and write them down. Then look for the closest people to share it with, if you still feel the need. Besides, focus on getting and giving attention to positive things.
Self-Hatred	It lowers our faith in our intrinsic capabilities and leads to constant self-depreciation. Some of us become depressed, withdrawn and passive, thereby curbing our potential or negating it altogether.	Give yourself credit and evaluate your positive qualities. When you identify the root of this detestation, try expunging it. Instead of magnifying inherent shortcomings and failings, see what is positive and learn to love yourself.
Inadequacy	Unworthiness comes when we fail to handle something. It conveys the need for more competence, understanding, knowledge and confidence that you are currently doing without.	Strive to strengthen the area you’re meeting failure in. Check if your expectations from yourself are unrealistic, considering the inputs you have made so far, then assess the output.