Encounter unexpected things, how to exercise their ability to adjust their emotions?

Everyone will encounter unpleasant things, and people's mood will be greatly affected. Combined with sfbt, I summarized the following methods to adjust my emotions.

Whatever makes you feel uncomfortable, don't dwell on the cause of the problem. But focus on solving problems. Our goal must be to pay more attention to those things that make us feel "satisfied", and you will find many such things.

Second, look for "exceptions" for current things. For example, if something doesn't go well today, let's think about which link and how many places it goes well. If you combine the smooth places and enlarge your feelings of feeling good, you will feel great changes.

Third, do something different. I think there must be a lot of things to do in my life or work. When we take action and do things that are easier to control, these bad emotions will gradually fade away, and the establishment of new self-confidence is the best tool to eliminate bad emotions.

Fourth, try to quantify the emotions you think are bad. For example, on a scale of one to ten, how do we evaluate our emotions? For example, if we score four points, there must be positive factors in the first three points. In addition, how can we achieve a very good mood? We can do it step by step. For example, if I improve one point today, I will give myself a big compliment. So what can we do to make ourselves feel better? It will be much easier. Then step by step, you will find that the things that affect your mood are only a tiny part of many things in life, and its existence should not affect our mood at all.