Understanding and regulating emotions

In short: Emotions are reactions to events that change body, thinking and behaviour. They give hints about needs. Emotion regulation means dealing with feelings consciously, not suppressing them.

In more detail: Basic emotions include joy, sadness, fear, anger, disgust and surprise. Feelings are neither good nor bad, but their expression can be helpful or harmful.

In detail

• Naming: Putting feelings into words (“I am disappointed”) often calms already.
• Body awareness: Notice heart pounding, tension or warmth.
• Breathing: Slow, deep exhaling calms the nervous system (stress-abbauen-und-entspannen).
• Reappraisal: View the situation from a different perspective.
• Expression: Talk to trusted people, write, exercise.
• Distance: When angry first breathe, then react.
• Get help: If feelings overwhelm persistently, use counselling or therapy; in crisis the telephone helpline (Germany) 0800 111 0 111.