How to Deal With Volatile Emotions

Dealing with volatile emotions is a challenging endeavor. Volatile emotions tend to come on quickly and explode into violence, creating problems for you and causing harm to others. Learning how to control your emotions is an important part of life and it is especially important when dealing with emotions with the potential to hurt you and those around you.

Instructions

• 1

  Acknowledge you experience volatile emotions. Many people who are prone to violence and violent emotional outbursts are in denial about it. Admitting you have a problem with your emotional control is the first step to making changes about it.

• 2

  Make a list of your triggers that lead to volatile emotions. These triggers can be simple or complex, depending upon you and your personality. Knowing what sets you off helps you to more effectively deal with these violent emotions. For example, some people may be set off when they are called a certain name or if someone talks about their past or family. Knowing these triggers is the next step in changing your negative responses to volatile emotions.

• 3

  Think back to all the times these volatile emotions have gotten you into trouble. Many people with volatile emotions tend to get into physical altercations or destroy property in fits of rage. This can lead to arrests, fines and incarcerations. Write down all the times you found yourself in trouble because of your emotions. You can also make a list of all the money your volatile emotions have cost you. Seeing it on paper makes the consequences of your actions seem more real.

• 4

  Consider the family and friends you are hurting when you act upon your volatile emotions. You may have lost relationships or hurt people's feelings many times due to acting out violently. Thinking about the people who are important to you helps motivate you to change your negative ways.

• 5

  Ask for the support of family and friends to help you get through what will likely be a difficult time in your life. It is not easy to change your natural responses to emotions and you will not be able to change overnight. Expect to have setbacks and problems on your journey to clarity. Your friends and family help keep you on track when things start to go awry.

• 6

  Make a list of all your negative coping skills used when you are acting on volatile emotions. Replace each negative coping skill with something positive. You might consider joining a gym to work off negative energy, going for a walk around the block when you get mad or cleaning your house when you start to feel anger creeping up on you. Be sure the coping skills you choose are realistic and you will use them during times of volatile emotions.

• 7

  Consider professional help if you can not get your volatile emotions under control on your own. Many people get stuck in a way of thinking and need the help of a trained counselor to help change those negative thinking patterns. A counselor also helps you identify underlying causes of anger and other negative emotions contributing to your violent outbursts.