Controlling your emotions and responding wisely is not as complicated as it sometimes seems. When you learn to do it, your confidence improves a great deal. In truth, we sometimes experience intense emotions that feel like they rule your life. In those moments, you have less self-control which may make you become impulsive and emotional in your decision making.

You make impulsive and emotional decisions for a while and you end up with very low self-confidence, if at all. Conversely, when you have control over your emotions and are in tune with them, you make better decisions, create better relationships and have better daily interactions overall.

As research has proven, every emotion, including elation or joy or the typically positive ones, can intensify so much that it is difficult to control. With some practice, though, you can get back in charge. Here are 11 tips to help you with that:

Consider how your emotions affect you

Not all intense emotions are bad. In fact, emotions make life vibrant and interesting. Strong feelings may mean that you live fully, rather than repressing your responses. There is a problem only if your emotions cause relationship conflict, difficulties relating with other people, emotional outbursts and trouble at work. Take stock of how your emotions affect your daily life.

Regulate, don’t repress

There’s no dial for controlling your emotions, so don’t let the temptation to suppress them trick you. Any suppressed emotion shows up elsewhere and can wreak havoc. Suppressed emotions cause sleep issues, anxiety, substance abuse, stress and depression among other issues. Do not sweep your feelings under the rug.

Name the feelings

Putting a name to what you are feeling can give you back control. Always pause to identify what you feel and why. It will help you find healthy ways to cope with difficult feelings.

Accept what you feel

Downplaying your feelings doesn’t help. It might seem helpful to talk yourself out of a feeling, but that only invalidates your experience. You feel as you do because it is a big deal to you. Accept that.

Journal your mood

Noting your feelings and how you respond to them when triggered can help you know if you have any disruptive patterns. It also allows you to reflect on them more. Given time, you’ll be able to see which situations at work you find triggering and what things you do that make it harder for you to control your emotions.

Breath in

Whether you are very upset or elated, a case can be made for paying attention to your breath. Breathing exercises keep you grounded and allow you to avoid extreme reactions.

Express yourself at the right time

There is a right way to express intense emotions. Some situations call for restraint while others allow you to fully process what you feel. Be mindful of your surroundings.

Get space

Distance provides clarity. Giving yourself time allows you to see whether your response is reasonable. The distance may be physical or mental, it doesn’t matter. Take some time before responding.

Meditate

Meditation improves awareness of your feelings. It allows you to sit with them without judgment. It also increases acceptance which makes regulation easier.

Reduce stress

When you are stressed, it is harder to manage your emotions. Find helpful ways to manage your stress if you want to keep your emotions manageable. Get good enough sleep, exercise and make time for relaxation.

Talk to a coach

If you find your emotions overwhelming, find professional support. Long-term emotional dysregulation is linked to mental health issues.