Controlling emotions can be challenging but it's a valuable skill that can improve your overall well-being. Here are some strategies that may help:

Why it happens

Emotional highs and lows are common when you’re going through the changes of puberty. Even when you are well into your teen years, however, you might be surprised at how erratic and unpredictable your emotions can be.

If you’re confused by your up-and-down emotions, remember that many of these feelings are due to hormonal changes along with the insecurities and uncertainties that are a normal part of growth. The good news is, you can understand and learn to cope with your emotions.

· Fact of life: Learning how to control your emotions while you are young is important, because you will need this skill in a variety of circumstances as an adult.

Ten things you can do

1. Self-Awareness

• Identify Triggers: Understand what situations or thoughts trigger certain emotions.
• Monitor Feelings: Keep a journal or use an app to track your emotional responses throughout the day.

2. Mindfulness and Meditation

• Practice Mindfulness: Focus on the present moment without judgment. This can help you become more aware of your emotions and reduce their intensity.
• Meditation: Regular meditation can help you develop greater emotional control and resilience.

3. Cognitive-Behavioral Techniques

• Reframe Thoughts: Challenge negative or irrational thoughts and replace them with more balanced ones.
• Problem-Solving: Identify and address the underlying problems causing your emotional responses.

4. Healthy Lifestyle

• Exercise: Regular physical activity can help reduce stress and improve mood.
• Sleep: Ensure you are getting enough rest, as lack of sleep can negatively impact your emotions.
• Nutrition: Eating a balanced diet can also affect your mood and energy levels.

5. Stress Management

• Relaxation Techniques: Practice deep breathing, progressive muscle relaxation, or yoga to reduce stress.
• Time Management: Organize your tasks and set realistic goals to prevent feeling overwhelmed.

6. Social Support

• Talk to Someone: Sharing your feelings with a trusted friend or family member can provide relief and perspective.
• Seek Professional Help: If emotions are overwhelming, consider talking to a therapist or counselor.

7. Emotional Regulation Techniques

• Delay Response: If you feel a strong emotion, take a moment before reacting. Count to ten or take a few deep breaths.
• Express Emotions Appropriately: Find healthy ways to express your emotions, such as writing, art, or physical activity.

8. Practice Empathy

• Understand Others: Try to see situations from others' perspectives, which can help moderate your emotional responses.

9. Set Boundaries

• Know Your Limits: Recognize when you need to step back from a situation or person that is causing emotional distress.

10. Develop Emotional Intelligence

• Learn About Emotions: Educate yourself about different emotions and how they manifest in the body and mind.
• Develop Skills: Work on skills such as self-regulation, empathy, and effective communication.

Remember, controlling emotions doesn't mean suppressing them. It's about managing them in a healthy way. It may take time and practice, so be patient with yourself as you work on these strategies.

Reference:

https://www.jw.org/en/bible-teachings/teenagers/ask/how-can-i-control-my-emotions/

https://www.healthline.com/health/how-to-control-your-emotions

https://www.verywellmind.com/how-to-control-your-emotions-7553728