There are two types of overreacting: internal and external.Screaming at someone angrily is one of the actions that other people can see.Internal overreactions are emotional responses that others may or may not notice, such as deciding to give up on the drama club because you did not get the part you wanted.Damage is done to reputations, relationships, reputation and self-esteem by both forms of overreaction.You can find new ways of dealing with your emotional response by learning more about it.
Step 1: You should be aware of cognitive distortions.
Automatic thinking patterns cause the person to distort reality.Negative or self-critical judgement can make a person feel bad about himself or herself.A person will continue to react in a way that does not reflect reality unless he or she learns to recognize a cognitive distortion.Everything gets blown out of proportion.These are usually formed in childhood.It is easy to lead to this if you have an authority figure with a high level of perfectionism, overly critical, or unrealistic expectations.Don't believe everything you read.You can make other choices if you become more aware of cognitive distortion.If you think something, it doesn't mean you have to accept it as fact.Challenging thoughts that are notscrutinized can lead to freedom.A common cognitive distortion is seeing the potential for negative outcomes and disqualifying the positive.
Step 2: Understand the different types of cognitive distortion.
Everyone has seen others overreact to situations.These reactions can become a habit for some people.Over-generalization is included.A child who had a bad experience with a large dog will always be nervous around dogs.The person is jumping to conclusions.A girl is nervous about a date.The boy has to change his plans.The girl canceled the date because he must not be interested in her.The boy was interested."Catastrophising".A woman is having a hard time at work and is worried that she will be fired and homeless.She suffers from constant anxiety instead of focusing on her time management skills.Being inflexible is what "Black and White" Thinking is about.The father is angry with the hotel room on the family vacation.He complains and ruins the fun for everyone else because he ignores the lovely beach and the kids who barely spend any time at the room."Should, Must, and Ought-to" are often loaded with judgement.If you find yourself using these words in a negative way, consider re-phrasing them.Negative: "I'm not in shape; I should go to the gym.""I want to be healthier, and I will check out if there is a class I like at the gym."I have to get my kid to pay attention to me.Positive: "How can I get him to listen to me more?"I should get better than a B on my exam.I know I can get better.A B is still a respectable grade if I don't.Sometimes things must, should, or ought to be done, and there are some things that are properly worded in such a way.It indicates a way of thinking that may be unnecessarily negative and rigid if you catch yourself using these words negatively.Automatic thoughts can be written down in a journal.If there is any other way to consider the source of your cognitive distortion, ask yourself.Is this automatic thought part of a pattern?Where did it start?How is it serving you?Being aware of your own thoughts will help keep you from overreacting.
Step 3: "All or nothing" is the way of thinking.
Black and white thinking is a primary cause of overreaction.Automatic thoughts are not based in rational thought but in overly emotional reactions to situations.The "all or nothing" thinking is a common cognitive distortion.Sometimes things are all-or-nothing, but there are ways to get what you want.Listen to your inner self-talk and notice what it's telling you.If your inner self-talk is filled with cognitive distortions, that can help you recognize that the voice that is talking to you is not necessarily accurate.Affirmations can be used to follow the automatic thought.Affirmations can be used to change your thinking from "all or nothing" to a positive one.A mistake isn't failure.It is a learning process.Everyone makes mistakes.Others will understand.
Step 4: Take a deep breath.
You have time to consider possible alternatives if you take a breath.You may be able to disengage from automatic thought patterns.Slowly breathe out through the mouth for a count of five after you hold the breath for three.If necessary, repeat.Your body believes that it is engaged in a fight or flight struggle when your breathing is rapid.You will be more likely to respond with fear.Your body will believe you're calm if your breath is slower.
Step 5: Patterns are identified in your overreactions.
Most people have emotional overreactions.Triggers include envy, rejection, criticism, and control.You'll be able to control your emotions by learning more about your own.When someone else gets something you want, you feel like you deserve it.Rejection happens when someone is not excluded or turned away.Exclusion from a group has the same effect on the brain as physical pain.The cognitive distortion of overgeneralizing is caused by criticism.The person confuses a critical response with not being liked or appreciated as a person, not just the single act that's being criticized.Control issues can cause overreaction if you're too worried about not getting what you want.This is an example of catastrophising.
Step 6: Get some perspective.
How important is this?Will I remember it tomorrow?Or a year from now?How about 20 years from now?Whatever you're reacting to in the moment isn't a big deal if the answer is no.Take a step back from the situation and acknowledge that it might not be that important.Is there anything you can do to change the situation?Is it possible to work with another person to make changes that will help you?Try these if there are.Try to accept parts of the situation that you can't change.This does not mean that you shouldn't have boundaries.Accept that you can't change the situation and leave.
Step 7: Retrain your brain.
The brain has a weak connection between its emotional center and part of the brain that is responsible for rational thought when someone habitually has trouble controlling their temper.A stronger connection between the two brain centers helps to avoid overreacting.DBT has been shown to be effective with people who have emotional regulation challenges.It is possible to increase self-knowledge and offer cognitive restructuring.There are two therapies that are shown to be effective in treating emotional regulation issues.The patient learns to control his overreactions.There are some studies that support the use of neurofeedback, but more research is needed to determine if it works.
Step 8: See a professional.
There are long-standing issues that a therapist can help you sort out.Gaining control over your overreactions can be done by understanding the underlying causes.You should see the therapist with your partner or spouse if your overreactions are affecting your relationship.Practical suggestions for the present challenges will be given by a good therapist who will also look for issues from your past.Be patient.Treatment for emotional overreactions is likely to take some time if they are the result of long-buried issues.You shouldn't expect results overnight.You could be a candidate for medication.Talk therapy is helpful for many, but sometimes certain medications can help.Anti-anxiety medication can be helpful for a person with anxiety that causes a lot of overreactions.
Step 9: Get enough rest.
Short tempers and overly emotional responses to everyday situations can be caused by sleep deprivation.Taking care of yourself requires a lot of rest.It will be hard to change patterns of overreaction if you aren't getting enough sleep.Coffee can interfere with your sleep.Coffee, tea, and other beverages contain some form of caffeine.If you're drinking a beverage, make sure it doesn't contain caffeine.You may think irrationally if you feel tired.Rest and relaxation times should be included in your daily schedule if you can't alter your sleep schedule.It may be possible to take short naps.
Step 10: It is important to eat regularly.
You are more likely to overreact if you are hungry.You should include healthy meals throughout the day.Don't eat breakfast foods with hidden sugars and eat a healthy breakfast with lots of nutrition.Junk foods can cause rapid elevation of blood sugar.Sugary snacks can cause stress.
Step 11: It's a good idea to exercise regularly.
A more positive mood can be brought about by exercise.30 minutes of moderate exercise at least 5 times per week has been shown to have benefits for mood regulation.Aerobic exercises use the lungs and heart.Aerobic exercises should be included in your workout routine no matter what other exercises you choose to include.Start with a shorter time period if you can't spare 30 minutes per day.Even a few minutes will make a difference.Strength training helps strengthen bones and muscles.Stretching and yoga help prevent injury.It is recommended that people try yoga to address anxiety and stress.
Step 12: Be aware of your feelings.
It can be difficult to change when someone isn't aware of their feelings.You have to become aware of your emotions before they get out of hand.It is possible to identify the beginnings of being overly reactive.A stiff neck may be a sign.You're able to use both sides of your brain if you name the feeling.It is less likely that you will be overwhelmed by your internal reactions if you become more aware of them.