1. Cognitive remodeling: This refers to re-examining your own thoughts and beliefs and explaining things in a more positive and healthy way. For example, when we feel depressed or anxious, we tend to look at things in a negative way, which may aggravate our emotions.

By recognizing these thoughts and trying to change them, we can improve our emotional state. It takes some time and practice, but it can be a powerful tool to help us cope with all kinds of emotions.

2. Physical exercise: Physical activity has been proved to have a positive impact on mood. Exercise can release chemicals such as endorphins and dopamine, which helps to reduce our tension and anxiety. Besides, keeping healthy can help us better adapt to pressure and challenges and improve our self-confidence.

3. Relaxation skills: Try some relaxation skills, such as deep breathing, gradual muscle relaxation or meditation. These skills can help us to relieve anxiety and stress and improve our attention and coping ability.

4. Seek support: Talking with close friends, family members or professional psychologists can help us better understand our emotions and get substantive support and advice.

5. Keep a diary: By writing down our thoughts and feelings, we can better understand our emotions and find out the possible causes. At the same time, it can also help us better cope with emotions and record some effective strategies.

6. Establish a healthy lifestyle: maintaining healthy eating and sleeping habits and eliminating or reducing harmful behaviors, such as smoking and drinking, can help us better cope with stress and challenges, thus improving our emotional and psychological state.

7. Learn new skills and hobbies: By learning new skills and hobbies, we can enhance our self-confidence and enthusiasm, and at the same time, we can get more happiness and satisfaction from our daily life.

It should be noted that everyone's situation is different, and it is very important to find a suitable emotional regulation strategy. It is best to try and master various methods so as to take appropriate actions when necessary.

Generally speaking, it takes time and practice to adjust emotions, but it is a very important psychological ability, which can help us better cope with the pressures and challenges in life. If you find that you can't cope with your emotions, or your emotions begin to affect your daily life, please seek appropriate help.