Experiencing such intense emotional and physical reactions when faced with shouting or hurtful remarks is understandable, as it can be very distressing. Here are some strategies that may help you better cope with these situations and manage your emotions more calmly:
Practice Deep Breathing: When you feel overwhelmed, take deep breaths to help you relax and stay grounded. Inhale slowly through your nose, hold for a few seconds, and then exhale slowly through your mouth. Repeat this several times to calm your nervous system.
Create Distance: If possible, remove yourself from the situation temporarily. Taking a step back can give you some time to collect your thoughts and emotions before responding.
Use Assertive Communication: If you feel safe and comfortable doing so, assertively express how the person's words or behavior are affecting you. Use "I" statements to communicate your feelings and set boundaries.
Set Boundaries: It's essential to set and maintain healthy boundaries with others. Let people know what behavior is unacceptable to you and that you won't tolerate being shouted at or treated disrespectfully.
Practice Mindfulness: Mindfulness techniques can help you stay present and focused, reducing emotional reactivity. You can try mindfulness meditation or engage in mindfulness exercises to increase your awareness and reduce stress.
Seek Support: Talk to friends, family members, or a counselor about your feelings and experiences. Sometimes, sharing your emotions with someone supportive can provide relief and help you process your reactions.
Develop Coping Strategies: Identify coping strategies that work best for you. Engaging in hobbies, exercise, journaling, or creative pursuits can be helpful ways to manage stress and emotional distress.
Seek Professional Help: If your reactions continue to be overwhelming or affect your daily life significantly, consider seeking the support of a mental health professional. They can help you explore the underlying reasons for your reactions and provide personalized strategies for coping with difficult situations.
Practice Self-Compassion: Be kind to yourself and understand that it's natural to feel vulnerable when facing difficult interactions. Treat yourself with the same compassion you would offer a friend in distress.
Remember that it's okay to feel emotions in response to challenging situations, but learning to manage and cope with them in a healthy way is essential for your well-being. With time and practice, you can develop more effective strategies to deal with these situations calmly.