This document discusses how to deal with emotions in three main ways: expressing them, suppressing them, or transforming them. It specifically focuses on transforming emotions through labeling or reframing them. Anger is explored in more detail, outlining its physical symptoms and potential negative consequences if not dealt with properly. The document recommends techniques for coping with stress and anger, such as exercise, deep breathing, talking it out, and finding distractions.

1. Dealing with
Emotions
And How Does That Make
You Feel?

2. DRSL’s:
 What: How to deal with emotions
 Why: Responsible Citizen, Effective
Communication

3. How Are You Feeling?
 Emotions give us an indication of how
things are going in our lives.
 Emotions control our thinking, behavior,
and actions.

4. What Do I Do with These
Feelings?
 1. Express the emotion: If you are sad…
you might cry. If you are excited or
happy… you might laugh.
 2. Suppress the emotion: Hold the emotion
down, try to escape from the feelings.
 3. Transform the emotion: “Cognitive
Change”

5. How Do I Transform an
Emotion?
 1. Labeling – Put a label on the emotion.
Be with the emotion and give it some
attention… label it… then let it go.
 “I’m feeling annoyed”
 Turn it into a metaphor.
 “This emotion feels like a herd of elephants.”

6. How Do I Transform an
Emotion?
 2. Reframing – Looking at something in a
different light. Something can be horrible,
terrible, bad…
 Over time, see it as “useful”
 I learned something important
 The upside to this experience is…

8. 2 Basic Emotions
 FEAR-based: Anxiety, anger, control,
sadness, depression, inadequacy,
confusion, hurt, lonely, guilt, shame.
 LOVE-based: Joy, happiness, caring, trust,
compassion, truth, satisfaction.

9. ANGER…

10. What Happens When I Get
Angry?
 •Faster heartbeat
 •Stomach ache or stomach cramps
 •Tightening of the body
 •Sweating
 •Redness on face
 •Body shaking
 •Hand shaking
 •Clenched jaw
 •Teeth grinding
 •Headache
 •Ringing in ears
 •Feeling of burning or cold in a body

11. Anger Can Lead To…
 Over time, emotions that are buried and not
released can cause serious illness like cancer,
arthritis, and many types of chronic illnesses.
 Negative emotions such as fear, anxiety,
negativity, frustration, and depression cause
chemical reactions in your body that are
different from the chemicals released when
you feel positive emotions.

12. Other Consequences of
Anger…
 Damaged relationships
 Poor decisions
 Feelings of guilt
 And…

14. Learn how to cope with stress!
 Exercise!
 Talk it out!
 Breathing techniques!
 Walk away… remove yourself from the
situation!
 Write it down!
 Scream at the sky!
 Find a distraction momentarily!
 Think of the consequences!
 Use positive self-talk!

15. Deep breathing technique