DAY. 37 - Learn to Manage Your Emotions—They Can Make or Break You

Emotions are powerful forces that shape our decisions, relationships, and overall well-being. Anger, fear, and frustration are natural responses to challenges, but when left unchecked, they can cloud our judgment, damage our relationships, and prevent us from achieving our goals. Emotional intelligence—the ability to recognize, understand, and manage emotions—is a crucial skill that determines how well we navigate life’s ups and downs.

A PERSONAL STORY

Mastering Anger: A Journey of Self-Control

I wanted to start this post with a personal story because this was a real challenge for me early in life—one that I ultimately learned to control, and control very well.

Like most teenagers, when I was around 14 or 15, my hormones were surging, and emotions often felt overwhelming. There were bullies at school, my father wasn’t the best role model, and I carried a lot of anger inside me. The frustrating part was that I didn’t even fully understand why I was so angry. Maybe it was hormonal, maybe it was environmental, or maybe it was just part of growing up.

That anger found an outlet in fights at school, which escalated into makeshift boxing matches. These were unofficial fights—sometimes we had gloves, but there were no helmets and almost no rules. The trick was to finish before the teachers showed up during lunch.

I quickly realized I had a natural ability for boxing. While others lost control in the heat of the moment, swinging wildly, I stayed calm. I took my time, measured my punches, and almost always came out on top. But as good as I was at fighting, I didn’t like what I was doing. I was essentially beating up my friends over petty arguments, and something about that felt wrong.

That wasn’t the only sign that my anger was an issue. One day, at home, I was in the shower when my mother walked in and started nagging me about something. Without thinking, I hit the glass shower door with my fist. The glass shattered and fell on her. By sheer luck, she wasn’t seriously hurt—but that moment was a wake-up call.

At just 16, in a time before the internet and before therapy was widely accessible, I knew I had to take control of myself. I didn’t want to be ruled by my emotions. Strangely enough, what helped me most was a TV show—Kung Fu, starring David Carradine. The show’s protagonist constantly battled his own inner demons, and I saw something in his journey that resonated with me.

Inspired by that, I started studying martial arts and Eastern philosophy, diving deep into the teachings of discipline, self-mastery, and emotional control. Over time, I got so good at controlling my emotions that later in life, I found myself having to pretend to be angry when the situation called for it—because true anger no longer controlled me.

That lesson has served me well in every aspect of life. More than just learning to suppress anger, I learned to channel emotions productively and, when necessary, detach myself from them entirely to make clear-headed decisions.

Looking back, I’m grateful for that journey. Anger is a natural emotion, but unchecked, it can destroy relationships, opportunities, and even a person’s sense of self. Learning to control it gave me a freedom that most people never achieve—the ability to act with intention rather than reaction.

If you’ve ever struggled with anger or emotional control, know that it is possible to change. It takes self-awareness, discipline, and the willingness to learn, but the reward is a level of self-mastery that can transform your life.

Let’s get into it. Believe me, a little knowledge can give you the power to rise above your weaknesses and turn them into strengths.

The Impact of Unmanaged Emotions

When emotions are not managed properly, they can lead to destructive behaviors:

Anger can cause outbursts, damaged relationships, and lost opportunities.
Fear can lead to avoidance, procrastination, and missed chances.
Frustration can create burnout, resentment, and disengagement.

On the other hand, mastering your emotions can lead to resilience, problem-solving abilities, and deeper connections with others.

Practical Strategies to Improve Emotional Intelligence

1. Pause Before Reacting

When faced with an emotionally charged situation, take a deep breath and pause. This moment of reflection prevents impulsive reactions and allows you to respond with clarity and intention.

2. Identify Your Triggers

Recognize what situations, words, or behaviors set off strong emotions in you. By understanding your triggers, you can develop strategies to remain composed in challenging moments.

3. Reframe Negative Thoughts

Instead of reacting negatively, try reframing situations in a more constructive way. Ask yourself:

Is my perception of this situation accurate?
What is another possible explanation for what happened?
How can I respond in a way that aligns with my long-term goals?

4. Practice Emotional Regulation Techniques

Deep Breathing: Helps calm your nervous system.
Mindfulness & Meditation: Builds self-awareness and focus.
Physical Activity: Releases stress and enhances emotional balance.

5. Develop Empathy and Active Listening

Being aware of others’ emotions helps you respond in ways that strengthen relationships. Practice listening without judgment, validating emotions, and responding with kindness.

Mastering Your Emotions Leads to Success

Emotionally intelligent people are better leaders, decision-makers, and problem solvers. Whether in personal relationships or professional settings, learning to manage your emotions can make the difference between success and failure.

By embracing emotional intelligence, you gain control over your reactions, cultivate deeper connections, and unlock opportunities that would otherwise be hindered by unchecked emotions. Managing your emotions isn’t about suppressing them—it’s about understanding them and using them as tools for growth.

Why Childhood Trauma Causes Emotional Issues in Adulthood

Childhood trauma can have a profound and lasting impact on emotional regulation, relationships, and overall well-being in adulthood. This is because early experiences shape brain development, emotional responses, and belief systems. Here are some key reasons why childhood trauma often leads to emotional struggles later in life:

1. Neurological Changes in the Brain

Heightened Stress Response: Trauma can cause an overactive amygdala (the brain’s fear center), leading to heightened emotional reactions like anxiety, anger, or hypervigilance.
Impaired Emotional Regulation: The prefrontal cortex, responsible for rational thinking and self-control, may develop differently, making it harder to manage emotions effectively.
Dysregulated Nervous System: Chronic stress in childhood can lead to an overactive fight-or-flight response, causing emotional outbursts or shutdowns in adulthood.

2. Learned Emotional Patterns

Modeling Dysfunctional Coping Mechanisms: If a child grows up in an environment where emotions were ignored, punished, or expressed destructively, they may struggle with expressing or regulating emotions appropriately.
Attachment Issues: Neglect, abuse, or inconsistent caregiving can lead to insecure attachment styles, making emotional connections difficult in adulthood.
Fear of Vulnerability: Trauma can teach a child that emotions are dangerous or unacceptable, leading to emotional suppression or extreme reactivity later in life.

3. Negative Core Beliefs

Sense of Unworthiness: Childhood trauma often instills deep-seated beliefs like “I’m not good enough” or “I’m unlovable,” which affect self-esteem and emotional health.
Hyper-Sensitivity to Rejection: Past abandonment or emotional neglect can make adults hypersensitive to criticism or perceived rejection, triggering emotional distress.
Lack of Trust: If caregivers were unreliable or harmful, the individual may struggle to trust others, leading to difficulty forming deep emotional connections.

4. Emotional Flashbacks

Unconscious Triggers: Certain situations, words, or actions may unknowingly trigger past trauma, causing emotional responses that feel excessive or out of place.
Dissociation and Emotional Numbness: To survive childhood trauma, some people develop dissociation—disconnecting from their emotions to avoid pain—which can persist into adulthood, making emotional regulation difficult.

5. Difficulty in Relationships

Fear of Intimacy: Trauma survivors may struggle with emotional closeness, fearing vulnerability will lead to pain or betrayal.
Emotional Dysregulation in Conflict: Past trauma can make it difficult to manage disagreements without becoming overly defensive, aggressive, or shutting down.
Codependency or Avoidance: Some trauma survivors develop unhealthy relational patterns, either becoming overly dependent on others for emotional validation or avoiding relationships altogether to prevent getting hurt.

6. Self-Destructive Coping Mechanisms

Substance Abuse or Addictions: Many trauma survivors turn to alcohol, drugs, or other addictive behaviors to numb emotional pain.
Self-Sabotage: Feelings of unworthiness may cause individuals to push people away, sabotage opportunities, or engage in negative self-talk.
Perfectionism or Overachievement: Some people cope with trauma by trying to control everything in their lives, striving for perfection to gain a sense of security.

Healing from Childhood Trauma

While childhood trauma can lead to emotional struggles, it is possible to heal. Strategies for healing include:

Therapy (e.g., CBT, EMDR, or trauma-focused therapy) to process unresolved emotions.
Mindfulness and self-awareness practices to regulate emotions.
Building supportive relationships with people who provide emotional safety.
Reframing negative core beliefs through self-compassion and positive affirmations.

Coping Techniques for Healing from Childhood Trauma

Healing from childhood trauma is a process that requires self-awareness, patience, and intentional strategies to rewire emotional responses. Below are practical techniques to help manage emotions, reframe negative beliefs, and foster self-healing.

1. Self-Awareness and Emotional Regulation

Understanding Your Triggers

Keep a journal to track emotional reactions and identify what situations, words, or behaviors trigger strong responses.
When you feel overwhelmed, ask yourself: What am I really feeling? Is this response tied to my past?

Grounding Techniques for Emotional Overwhelm

5-4-3-2-1 Technique: Name 5 things you see, 4 things you can touch, 3 things you hear, 2 things you smell, and 1 thing you taste to bring yourself back to the present moment.
Deep Breathing: Inhale for four seconds, hold for four, and exhale for six. This helps calm the nervous system.
Cold Water Therapy: Splashing cold water on your face or holding an ice cube can help regulate emotional distress.

2. Reframing Negative Core Beliefs

Replace Negative Self-Talk with Self-Compassion

If you catch yourself thinking “I’m not good enough,” replace it with “I am learning, growing, and deserving of love.”
Write down the beliefs you absorbed from childhood trauma and challenge them with new affirmations.

Inner Child Healing

Look at childhood photos of yourself and imagine speaking to that younger version with kindness.
Engage in activities your younger self enjoyed (drawing, music, reading, etc.) to reconnect with joy.

3. Developing Healthy Emotional Expression

Naming and Validating Your Feelings

Instead of suppressing emotions, practice naming them: “I feel hurt right now because…”
Remind yourself that all emotions are valid, but not all emotional responses are helpful.

Writing Therapy

Write letters to your past self or caregivers (you don’t have to send them) to process emotions.
Keep a gratitude journal to shift focus from pain to positive aspects of life.

4. Creating a Sense of Safety and Stability

Establish Daily Routines

A structured routine provides predictability and helps soothe anxiety.
Incorporate self-care habits like morning meditation, journaling, or stretching.

Surround Yourself with Emotionally Safe People

Seek relationships that feel calm, supportive, and non-judgmental.
Learn to set healthy boundaries by saying “No, that doesn’t work for me” without guilt.

5. Releasing Trauma Stored in the Body

Physical Movement

Yoga, dance, running, or even simple stretching can help release stored tension from trauma.
Try shaking your hands or body gently—this mimics the body’s natural way of releasing stress.

Progressive Muscle Relaxation (PMR)

Tense and then relax each muscle group, starting from your feet up to your head.

6. Rebuilding Trust and Healthy Relationships

Practice Vulnerability in Small Steps

Share your emotions with a trusted person in small ways first.
Join support groups or therapy groups where you feel safe expressing yourself.

Learn Secure Attachment Patterns

If you fear abandonment, remind yourself: “I am worthy of love and connection.”
If you struggle with trusting others, start by setting small expectations in relationships and observing how people respond.

7. Seeking Professional Help

Cognitive Behavioral Therapy (CBT): Helps rewire negative thought patterns.
Eye Movement Desensitization and Reprocessing (EMDR): Helps process traumatic memories.
Somatic Therapy: Focuses on how trauma is stored in the body and helps release it.

Final Thought: Healing is a Journey

Healing from childhood trauma takes time, but every small step you take rewires your brain for safety, stability, and emotional freedom. You are not your past—you have the power to create a new narrative for your life.