Our intense discomfort and sadness outbursts are frequently the result of a series of events we have put off processing on an emotional level until they reach their peak and cause us to act out violently.
Fortunately, you can control any emotional state and become less sensitive and more productive. The way you interacted with the situations that happened to you in the past was a decision you made, whether consciously or unconsciously, and you prepared yourself to react in a certain way to conditions that bother you.
The solution lies in addressing problems when they occur or avoiding turning them into big crises. In this article, you will read six easy-to-apply practical tips that will enable you to control your violent emotions and have a less sensitive personality.
Six Tips To Control Your Sensitivity And Boost Productivity
1. Make it a habit to unwind or meditate
In all cases, you must make it a habit to unwind or meditate, even if you do not encounter situations that provoke strong emotional reactions. Writer Andrea Bartz says in her article "Sensation and Sensitivity" on Psychology Today that meditation effectively reduces stress hormones.
Meditation expert Dr. Judith Orloff describes three quick meditation steps that take three minutes a day, which are sitting quietly, putting your hands on your heart, and then taking a deep breath or focusing on something beautiful. If you develop this habit, you can relax when the situation calls for it, and it will be easier to control your feelings.
2. Interpret the message
Let’s imagine that someone told you to perform another task instead of your job. You became upset, so you asked yourself, did they mean to upset you, or did you interpret this way?
Upsetting words are often the result of misinterpretation or a difference in views. Clarity can help start a conversation and avoid unnecessary conflict. So, take these steps to avoid misunderstanding the words of others:
- Interpret the speech by repeating what was said. For instance, in the previous example, you can say, “You said that I was busy doing something else instead of an important project.”
- Express your understanding. For example, in the previous example, you can say, “I understood that you meant that I did not prioritize my work as I should have done.”
- Allow the other party to explain their intention. For example, ask them, “Is this what you meant?”
3. Think about what happened
Does what happened deserve your attention? Is a passing comment from a stranger on the train, regardless of its cruelty, worthy of your time and emotions?
Criticism from a colleague at work may deserve some attention, as it may affect your work. Annoying words from your partner may affect you if they reduce your self-esteem, but it all depends on the situation, the problem, and your ability to deal with it. Ask yourself the following questions:
- Is the situation related to your surroundings, i.e., your family, home, work, or any aspect of your life? Or is it something common that can happen in a train, park, or other place where two strangers are involved?
- Is the problem related to your personal life, to the things you care about, or to the things that society as a whole cares about, such as social problems, crimes, and so on?
- Are you a sensitive person who overthinks criticism? Can you differentiate between transient comments and profound observations? Is this a problem that recurs a lot?
4. Express how you feel
Talking with someone you trust allows you to relieve stress without suppressing your feelings. By doing so, you can get a new perspective and see things from a positive angle, and by expressing what bothers you to others, you gain a different perspective and get support.
5. Express your discomfort gently
It is okay to express your feelings out loud if, at worst, you believe what was said was demeaning, insulting, or cruel. People frequently continue to make harsh remarks because you allow them to. It takes a courageous attitude in the hope that you will change the other person's attitude toward the problem or even toward you.
Express your discomfort clearly. For example, say, "I did not like the way you described what you did, " or "I respect your opinion, but I do not agree with what you said about such and such," so always apply the golden rule in managing your relationships based on mutual respect. You are not supposed to look at the other party as your enemy, but rather consider it a contributing factor in making you a good person.
6. Stop taking things too seriously
Highly sensitive people tend to exaggerate their feelings. Part of the nature of overly sensitive people is that they amplify everything. Although sensitivity helps one feel happy, it drains energy when it turns into a negative state.
In conclusion
If you put the above advice into practice, focus on the most critical issues, and keep your mind, heart, and emotions open to positive points, you will become less sensitive. Even better, you can use your sensitivity to appreciate the beauty you encounter, which will lift your spirits.
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