It is an undeniable fact that bad emotions often arise due to unrealistic expectations (both your own and those of others). There is no point in feeling guilty about not being able to write a perfect report, thinking that nothing you wrote is good. It is very unlikely that the entire report is bad; furthermore, focus on the part that you wrote excellently and feel free to praise yourself for a job well done!
Change your focus – Bad emotions often arise precisely because we long for something (at that moment) unattainable. How many times have you caught yourself a month before summer and realized that you can't lose all the extra pounds to have a good figure for the beach? No matter how desperate you are about it, it won't help you achieve the physique from the cover of model magazines in a month. However, what you can certainly do is start going to the gym intensively and reduce your diet and see what kind of results you still achieve in that month. Focus on that process and some results will surely come, and as a reward you can always treat yourself to a new swimsuit!
Work on your thoughts – A large number of studies have kazakhstan whatsapp data unequivocally confirmed that thoughts play a very significant role in the emergence of our emotions. This basically means that you may be feeling bad because you have wrong thoughts or beliefs about a situation or aspect of life that is bothering you. You failed to cook lunch for your friends the way you wanted and you think they will now see you as a less capable host? The reality of the situation is almost certainly different – if you have been an excellent cook until now, it is very unlikely that they will think that the lunch was poorly prepared, and even if they did mind, they will certainly not treat you as a less valuable friend because of it.
Control your own reactions – In some situations, we cannot influence our own thoughts, modify the situation or resort to a third method, but bad emotions appear “like a bolt from the blue”. No matter how much you feel like “exploding” and saying all sorts of things to the other person’s face, you always have the option to choose your reaction. Maybe your heart started beating faster or you started feeling a cramp in your stomach, but that doesn’t mean you need to show it to others. Get up from your chair and walk into the next room, take a few deep breaths, or close your eyes and visualize a calming scene. Whatever you choose to do, always keep in mind the fact that we all often forget, which is that you are responsible for controlling your emotional reactions, not the other way around!