How Can I Better Control My Emotions

What you will learn from reading this article:

  • You cannot control everything that happens in your life, but you can control the meaning you attach to those events
  • How to slow down, unpack the cycle of meaning and learn to practice emotional control
  • How to let go of your expectations as a means of controlling your reactions
  • How to change your mood by looking at the meaning of events in a different way
  • A formula for the complex cycle of meaning (Meaning = Emotion = Life)


Why is it that, as human beings, we react differently to the same events? Take your team losing an important game – some people are seemingly inconsolable, while others figure out what to improve before the next one. Or maybe you get stood up by a date or a friend. Are you angry, frustrated, amused or indifferent? Does it change your mood for the rest of the day or week? Are you able to let it go or do you hold a grudge?

All of this connects back to a core question: how do we make meaning of the world around us? Do we ever have any emotional control over what meaning we get, or are we locked into our current story forever? (Hint: it’s not the second one.)

Here we’ll cover what makes up the cycle of meaning. When you’re able to understand the steps that make you react and behave the way you do, then you’re closer to creating lasting change in your life. Learning to control your reactions is just the first step to understanding how to control your emotions. So we’ll slow down, unpack the cycle and look at ways to make meanings lift you up instead of drag you down.

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Meaning and control

There are plenty of things we can’t control: the weather, our children, traffic, and love are just a few. But we can always control one thing: the meaning we take away from events. Meaning connects to our larger life blueprint; it’s a way to either give up control of our lives or accept responsibility.

For example, let’s take Tony inviting some of his friends to his place in Fiji. It’s a lush, tropical paradise with sun and sand; but in order to be that green it rains a lot. So Tony’s waiting for his friends to arrive and it’s raining and he’s stressed out. He wants everything to be perfect with the tide in and the sun shining. So he’s miserable because what he thinks is supposed to be isn’t; life doesn’t match what he perceives as the ideal.


However, what’s really great about the rain in Fiji is that it’s warm, not chilly. So when his friends arrive, they’re having fun like little kids in the rain. It’s a bunch of grownups running around and splashing. They’re completely happy even if the place doesn’t look like a postcard. So they’ve gotten a completely different meaning out of the same occurrence. When you learn how to control emotions, you can derive more positive, productive meanings, even from seemingly negative events.

Emotions, feelings and emotional control

Let’s stick with this Fiji example. What emotions are now flying around? We’ve got Tony feeling upset because he believes he needs to create a certain kind of environment for his friends to be happy. He’s not controlling his reactions. Instead, he’s got an image of that ideal — sunny — and even though he knows that no one can control the weather, he’s still frustrated. So instead of enjoying his friends, he’s stuck in a bad mood. Then here are his friends. They’re having a great time and are happy, even ecstatic. They’re not at all disappointed, but maybe they’re a little confused why Tony seems unhappy.

So even though everyone has the same stimulus (the rain), the meaning they’ve attached to it has caused completely different emotional responses from the individuals within the group. The same process occurs throughout our lives. What can you do to regain emotional control? Change the meaning and you change the emotion. The reverse also holds true — change the emotion and you’ll change the meaning.

The power of words

Another key factor in the cycle of meaning is what words you use. What do you feel when someone says that you’re mistaken? What about if they say “You’re wrong.”? Chances are that you don’t feel very good, no matter your level of emotional control, and that’s you just thinking about it, not it actually happening.

It’s a small example, but it illustrates just how crucial words are to how we make meaning (and thus what we feel). This is why Tony has people think about the words they’re in the habit of using, especially if they’re trying to make major life changes. Simply put, whatever words you attach to your experience become your experience.

Actions and the formula that makes up our lives

When you feel certain ways, you do certain things. Our patterns of behavior, from negative ones like smoking to positive ones like going to the gym, all stem from our desire to meet some of our six human needs, the meaning we’ve assigned, and the feelings we have. The pattern then becomes our life story, what we tell ourselves about who we are and why we are that way. Instead of emotional control, we likely feel adrift and powerless.

So while we can’t control the triggers we encounter in our lives, we can control the meanings we extract from the events that occur, therefore controlling our feelings and, more broadly, our lives. That’s why if you’re trying to make a change in your life, you have to examine what meanings you already have, then make up new ones. Emotional control is all about making the meaning you want. Otherwise you’ll continue to repeat old patterns and not make any lasting change.

The formula

We can reduce the cycle of meaning’s complexity to a single formula:

Meaning = Emotion = Life

So if you’re looking to change your mood, change the meaning you’re taking from the triggering event. When you ask yourself, “How can I control my emotions?” what you’re really asking is, “How can I assign positive meaning to this event, instead of letting negative feelings linger?” You have the power to shift your mindset and improve your life, because life is happening for you, not to you.
emotional control meaning=emotion=life

Ready to discover what motivates your every action?

Gain control of your emotions by uncovering the driving force behind your reactions. Take Tony Robbins’ Driving Force quiz to find out which of the six human needs drives you.