1. Select the situation. Avoid situations that trigger unwanted emotions. For example if you tend to get angry when you are in a hurry, plan ahead and don’t leave things for the last minute.
2. Modify the situation. This allows you to reduce disappointment. If you are hoping for something perfect all the time and it goes wrong, you may be left feeling angry and hurt. Modify situations for controlling unwanted emotions by finding ways to complete tasks successfully and reasonably.
3. Shift your attentional focus. Learn to focus on and be confident about your abilities. Don’t let others make you feel inferior. Focus on what you’re doing, and in the process, you’ll eventually gain some of the strength you desire.
4. Change your thoughts. At the core of our deepest emotions are the beliefs that drive them. By learning ways to change your thoughts and find positivity with each situation it will change the way it affects you. By changing these thoughts you may not be able to change situations but you can at least change the way you think the situation is affecting you.
5. Change your response. Learn ways to control your response. Take deep breaths and close your eyes to calm yourself down. Learn ways to keep yourself composed when you are angry and keep neutral face.