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We all experience negative emotions . 

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Sometimes we feel so upset that we can 

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get carried away by the strong emotion 

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of the moment , and we have reactions 

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that don't help us , or we do things we 

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might regret . How can we reduce the 

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current of strong emotions ? Try 

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stepping back and viewing the scene as 

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if you were in the audience . By using 

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audience mode , you can observe your 

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emotion , but you don't have to get 

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lost in it . Remember that just because 

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you have a particular feeling , you 

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don't have to react to it . Here's a 

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trick . By referring to himself using 

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his own name , instead of using I or me , 

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Joe can shift more quickly into 

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audience mode . Being in audience mode 

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helps you see that emotions come and go . 

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You can observe them , acknowledge them , 

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and let them pass without reacting . 

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You don't have to be that guy . 

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Audience mode can make emotions easier 

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to handle and help you choose a better 

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way to respond . So next time , 

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consider using audience mode .