Controlling emotions is a complex process that involves both the mind and the body. Here are some strategies that may help you gain more control over your emotions:

1. Identify your emotions: The first step in controlling your emotions is to become aware of them. Pay attention to your thoughts, feelings, and physical sensations. Try to label your emotions and understand what is causing them.
2. Practice mindfulness: Mindfulness is the practice of focusing your attention on the present moment. It can help you become more aware of your emotions and reduce their intensity. Try practicing mindfulness meditation or engage in activities that require your full attention, such as yoga or tai chi.
3. Challenge negative thoughts: Negative thoughts can contribute to negative emotions. Try to challenge these thoughts by looking for evidence that supports or contradicts them. Replace negative thoughts with positive ones.
4. Use relaxation techniques: Relaxation techniques, such as deep breathing, progressive muscle relaxation, or visualization, can help you reduce stress and anxiety. They can also help you calm down when you are feeling overwhelmed.
5. Practice self-care: Take care of your physical health by getting enough sleep, exercise, and healthy food. Avoid alcohol, caffeine, and other substances that can exacerbate negative emotions.
6. Seek support: Talk to a trusted friend, family member, or mental health professional. They can provide you with guidance, support, and a different perspective.
7. Set goals: Setting goals can help you focus your attention and energy on positive actions. Break your goals down into smaller steps and celebrate your successes along the way.

Remember that controlling your emotions is a skill that takes time and practice to develop. Be patient with yourself and don't be afraid to seek professional help if you need it.