Episode 24 - Take back your peace.

 Effortless English Podcasts

Effortless English Chat

Take back your peace.

Alex: Hi everyone, I’m Alex.

Alex: Welcome to another episode of Effortless English Podcasts.

Alex: Today, we’re talking about something we all experience—negative emotions.

Alex: Stress, anger, sadness… we’ve all been there.

Luna: Yeah, even the calmest person has bad days.

Luna: Alex, don’t pretend you’re always rational.

Luna: I’ve seen you panic when your coffee machine broke.

Alex: That was a real crisis, Luna.

Alex: No coffee means no work.

Alex: But seriously, dealing with negative emotions is important.

Alex: If we handle them well, life is easier.

Luna: If we don’t, they mess up our mood, our health, and our relationships.

Luna: So today, we’ll share some useful tips on managing emotions.

Luna: And of course, we’ll talk about our own experiences.

Alex: Also, if you want the full transcript of today’s episode, check the video description.

Alex: We have the full text there for you.

Alex: And don’t forget, our channel provides subtitles in multiple languages.

Alex: Just turn on the CC option if you need them.

Luna: Ready to dive in?

Luna: Let’s go!

Alex: So, what exactly are negative emotions?

Alex: They include things like stress, frustration, sadness, and anxiety.

Alex: Basically, any feeling that makes you uncomfortable.

Luna: Right, and people often think negative emotions are bad.

Luna: But they’re actually normal.

Luna: No one can be happy all the time.

Alex: Exactly.

Alex: In fact, studies show that experiencing negative emotions is part of a healthy emotional balance.

Alex: If you never feel stress, you probably don’t care about anything.

Luna: That’s a good point.

Luna: I used to think being sad or frustrated meant something was wrong with me.

Luna: But now, I see it differently.

Luna: It’s just part of life.

Alex: And emotions, even the negative ones, have a purpose.

Alex: Stress helps us react to challenges.

Alex: Fear keeps us safe.

Alex: Anger can push us to fix unfair situations.

Luna: Yeah, but sometimes emotions take over.

Luna: Like, have you ever been so mad that you said something you regretted?

Alex: Oh, definitely.

Alex: That’s why managing emotions is so important.

Alex: It’s not about avoiding them.

Alex: It’s about handling them in a smart way.

Luna: And let’s be honest.

Luna: Some of us are better at that than others.

Alex: Are you talking about me?

Luna: Maybe.

Luna: You do like numbers and logic, so I bet you handle emotions like solving a math problem.

Alex: Well, I do like a structured approach.

Alex: But emotions don’t always follow logic.

Alex: That’s why we need different ways to deal with them.

Luna: Yeah, and we’ll get into that soon.

Luna: But first, let’s talk about what happens when we don’t manage emotions well.

Alex: So, what happens when we don’t manage our emotions well?

Alex: Negative emotions can affect our health, work, and relationships.

Luna: Yeah, like stress.

Luna: Too much stress can cause headaches, sleep problems, or even make you sick.

Alex: Studies show that chronic stress increases the risk of heart disease and weakens the immune system.

Alex: It’s not just about feeling bad.

Alex: It can seriously harm your body.

Luna: And emotions also affect our decisions.

Luna: One time, I was so frustrated that I quit a job without a backup plan.

Luna: Not my best moment.

Alex: Wow, that sounds stressful.

Alex: What happened after that?

Luna: I panicked for a few weeks.

Luna: Then I figured things out.

Luna: But looking back, I should have calmed down before making such a big choice.

Alex: That’s a great example.

Alex: When we let emotions control us, we make impulsive decisions.

Alex: That can create even bigger problems.

Luna: And it’s not just about work.

Luna: How many times have you seen people ruin relationships because they couldn’t control their emotions?

Alex: A lot.

Alex: In the workplace, too.

Alex: If you lose your temper at work, it can damage your reputation.

Alex: People might see you as unprofessional.

Luna: Right!

Luna: And if you always complain or act negative, coworkers won’t want to work with you.

Alex: That’s true.

Alex: In some fields, like engineering, people value logical problem-solving.

Alex: If you react emotionally all the time, you might not be taken seriously.

Luna: So basically, emotions are important, but if we don’t handle them well, they cause problems.

Alex: Exactly.

Alex: That’s why we need to recognize and manage them properly.

Luna: Alright, so next, let’s talk about what not to do when dealing with emotions.

Alex: Now, let’s talk about the common mistakes people make when dealing with emotions.

Luna: Oh, this is going to be fun.

Luna: Because I’ve made a lot of these mistakes.

Alex: Haven’t we all?

Alex: One big mistake is ignoring emotions.

Alex: Some people act like they’re fine when they’re not.

Luna: Yeah, they bottle everything up.

Luna: Then one day, they explode over something small, like a broken pen.

Alex: Exactly.

Alex: Studies show that suppressing emotions can lead to more stress and even physical health problems.

Luna: Another mistake is distracting yourself in the wrong way.

Luna: Like binge-watching TV for days or scrolling on your phone for hours.

Alex: Yeah, instead of facing the problem, people escape.

Alex: But the emotions don’t go away.

Alex: They just build up.

Luna: Oh! I used to eat junk food whenever I was stressed.

Luna: I thought it helped, but it just made me feel worse later.

Alex: Emotional eating is a common problem.

Alex: The sugar rush feels good for a moment, but then the guilt kicks in.

Luna: Another mistake?

Luna: Complaining all the time.

Alex: Oh, good one.

Alex: Venting can help, but constant negativity pushes people away.

Luna: Yeah, nobody wants to be around someone who’s always whining.

Luna: It makes everything feel worse.

Alex: Another bad habit is blaming others for your emotions.

Alex: Instead of taking responsibility, some people say, “You made me angry.”

Luna: Right!

Luna: But in reality, it’s your reaction, not the other person, that controls how you feel.

Alex: Exactly.

Alex: If we don’t manage our emotions properly, they start managing us.

Luna: Alright, we’ve covered what not to do.

Luna: Now let’s move on to some better ways to handle emotions.

Alex: Alright, let’s talk about how to handle negative emotions in a better way.

Luna: Yes! We’ve covered the mistakes.

Luna: Now it’s time for some solutions.

Alex: First, the basics.

Alex: One of the easiest ways to manage emotions is deep breathing.

Alex: It helps slow down your heart rate and clear your mind.

Luna: Yeah, I used to think deep breathing was silly.

Luna: But it actually works.

Luna: I use it before important meetings when I feel nervous.

Alex: Another good technique is exercise.

Alex: Moving your body helps release stress and improve your mood.

Luna: That’s true.

Luna: I always feel better after dancing around my room like a crazy person.

Alex: Well, that works too.

Alex: Studies show that even a short walk can lower stress levels.

Luna: Okay, another way to manage emotions is changing your perspective.

Luna: Instead of thinking, “This is the worst,” try asking, “Will this matter in a year?”

Alex: That’s a great strategy.

Alex: Reframing your thoughts helps you stay calm.

Luna: Another trick?

Luna: Writing down your feelings.

Luna: Sometimes putting emotions into words makes them easier to handle.

Alex: I like that one.

Alex: It’s like organizing your thoughts instead of letting them control you.

Luna: Alright, Alex.

Luna: Since you love efficiency, what’s your “lazy but effective” way to manage emotions?

Alex: Simple—sleep.

Alex: When I’m feeling overwhelmed, I take a nap.

Alex: A rested brain handles emotions way better.

Luna: I can’t argue with that.

Luna: Sleep really does help.

Alex: So, to sum up—deep breathing, exercise, changing your perspective, writing things down, and getting enough sleep.

Luna: Yes!

Luna: These are all simple but powerful ways to handle emotions.

Luna: Next, let’s talk about habits that help in the long run.

Alex: So, we’ve talked about handling emotions in the moment.

Alex: But what about long-term solutions?

Luna: Yeah, what habits can help us stay emotionally balanced?

Alex: First, regular exercise.

Alex: Moving your body isn’t just for fitness.

Alex: It actually helps regulate emotions.

Luna: Totally agree.

Luna: I notice that when I stop exercising, I get irritated more easily.

Alex: Science backs that up.

Alex: Exercise releases chemicals that boost your mood and reduce stress.

Luna: Okay, another habit?

Luna: Getting enough sleep.

Alex: Yes!

Alex: Sleep affects everything, including emotions.

Alex: A tired brain is way more sensitive to stress.

Luna: I used to stay up late all the time.

Luna: But I realized that bad sleep = bad mood.

Luna: Now, I try to sleep at least seven hours.

Alex: Good plan.

Alex: Another useful habit is mindfulness.

Alex: Taking time to slow down and focus on the present.

Luna: I’m not great at meditation, but I do try to be mindful.

Luna: Like, enjoying my coffee instead of rushing through it.

Alex: Exactly.

Alex: Small moments of mindfulness can help you feel calmer.

Luna: Another habit?

Luna: Spending time with people who make you happy.

Alex: That’s a big one.

Alex: Social connections help regulate emotions.

Luna: Yeah, I always feel better after talking to a good friend.

Alex: Also, limiting negativity.

Alex: Avoiding toxic people and not consuming too much bad news.

Luna: Oh yes.

Luna: Too much negativity makes everything feel worse.

Alex: So, in summary—exercise, sleep, mindfulness, positive relationships, and avoiding negativity.

Luna: Yep!

Luna: If we make these a habit, handling emotions becomes much easier.

Alex: Now, let’s talk about quick ways to manage emotions when they hit suddenly.

Alex: So, what do you do when negative emotions hit you suddenly?

Luna: You mean like when someone cuts you off in traffic, and you feel like screaming?

Alex: Exactly.

Alex: We need quick strategies to handle emotions in the moment.

Luna: Alright, first trick—counting.

Luna: When I feel angry, I count to ten before reacting.

Luna: It gives me time to calm down.

Alex: That’s a classic.

Alex: Slowing down stops you from acting on impulse.

Luna: Another one?

Luna: Changing your environment.

Luna: If I’m feeling stuck, I go outside for fresh air.

Alex: That works well.

Alex: A change of scenery helps reset your mood.

Luna: Oh, here’s a fun one—shaking it out!

Luna: If I feel anxious, I literally shake my arms and legs.

Alex: That sounds ridiculous.

Luna: Maybe, but it works!

Luna: It helps release nervous energy.

Alex: Alright, I’ll give you that one.

Alex: Another fast way to reset your emotions?

Alex: Splash cold water on your face.

Luna: Oh, I’ve tried that.

Luna: It’s like hitting a reset button for your brain.

Alex: Science actually supports that.

Alex: Cold exposure helps lower stress levels.

Luna: And of course, deep breathing.

Luna: I know we mentioned it before, but it really helps in stressful moments.

Alex: Definitely.

Alex: Breathing deeply slows your heart rate and calms your mind.

Luna: Okay, one last trick—talking to yourself.

Luna: I literally say, “It’s okay. You got this.”

Alex: That’s a good one.

Alex: Positive self-talk can change how you feel.

Luna: So, quick recap—counting, changing your environment, shaking it out, cold water, deep breathing, and self-talk.

Alex: Yep!

Alex: These are great for handling emotions in the moment.

Luna: Now, let’s wrap things up and go over what we’ve learned today.

Alex: Alright, we’ve covered a lot today.

Alex: Let’s do a quick recap.

Luna: Yes!

Luna: First, we talked about what negative emotions are and why they’re normal.

Alex: Then, we discussed how emotions can affect health, work, and relationships.

Luna: After that, we went over common mistakes, like ignoring emotions or blaming others.

Alex: And, of course, we shared better ways to manage emotions.

Luna: Like deep breathing, exercise, and changing your perspective.

Alex: Plus, we talked about building long-term habits.

Luna: Things like getting enough sleep, mindfulness, and staying around positive people.

Alex: Finally, we shared quick tricks for handling emotions in the moment.

Luna: Like counting, changing your environment, or using positive self-talk.

Alex: The key is this—emotions are part of life, but how we handle them makes all the difference.

Luna: Exactly.

Luna: And we’d love to hear from you!

Luna: How do you manage your emotions?

Alex: Drop a comment below and let us know.

Luna: Also, if you found this episode helpful, share it with a friend!

Alex: Thanks for listening.

Luna: See you next time!