Many people face difficulties in understanding and controlling emotions. The success of interpersonal communication depends on many factors. It is very important to be able to correctly interpret verbal and non-verbal signals that other people send and demonstrate, to understand the information that comes to a person, to be able to observe and understand one’s emotional reactions to a particular situation. These skills are associated with the development of emotional intelligence. Emotional intelligence includes the ability to recognize, understand and manage primarily one's own emotions. A person with a high level of emotional intelligence is aware of his emotions, knows how to name them, differentiates them from bodily sensations, knows how to express his experiences adequately and control the expression of emotions. Very often in sessions, when I ask clients what they felt or what they are feeling now, what emotions worried, many begin to say how they assess the situation, what they think about it. I usually bring clients back to my question and we figure out why this kind of difficulty arises. In addition, I give a test for alexithymia. With alexithymia (and this is a whole complex of disorders), a person has difficulty identifying and describing his feelings, distinguishing between emotions and body reactions. Such people usually have a deficit of imaginative functions and a lack of imagination. Such clients are more likely to focus on external events and ignore internal experiences. Why is alexithymia dangerous? The fact that the inability to differentiate one’s feelings and emotions, the inability to find words for them and describe one’s emotional state leads to an increase in physiological reactions to various types of stress, to a deterioration in somatic health, the appearance of psychosomatic disorders, and, as a consequence of the above, to problems in communication with your loved ones, colleagues, acquaintances. Emotional intelligence also includes the ability to perceive the emotional signals of other people and respond empathetically to them. A person with developed emotional intelligence is able to grasp even the subtle and unnoticeable experiences of others, take into account the feelings of other people, which allows him to better interact with them and form harmonious relationships without experiencing severe discomfort in controversial cases. Managing emotions includes skills such as mindfulness , self-regulation and the ability to respond to emotions in the most effective way. With a high level of emotional intelligence, you can control your emotions in stressful situations, making decisions based on common sense rather than immediate impulses. Developing emotional intelligence can help in your personal life, work and communication with other people. This allows you to better understand yourself and your needs, as well as find a balance between the personal and professional aspects of life. Expressing emotions and feelings adequately and environmentally may be necessary to ensure healthy relationships with people around you. Here are some psychological recommendations for self-regulation: 1. Try to be aware of your emotions: It is important to learn to identify and be aware of your emotions and feelings. Regularly check your internal state and understand what exactly caused a certain emotion.2. Practice mindful breathing: Breathing can help calm you during times of emotional agitation. There are many breathing techniques. Practice by imagining that you are inflating a balloon or making a candle. Focus on your breathing, taking deep, calm breaths in and out.3. Accept your emotions, don't blame yourself for them: If you feel strong emotions, give yourself some time to process them. Walking outdoors, meditating, exercising, or mopping the floors can help relieve tension.4. Use "I" Expressions When Communicating with Your Partner: Instead of blaming others or talking about their behavior, use constructive "I" statements.