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Thursday, April 25, 2024

Dealing With Difficult Emotions, Keeping Them In Check

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Positive vs. Negative Emotions

Emotions (feelings) are a normal and important part of our lives.

Some emotions are positive. Think of happiness, joy, interest, curiosity, excitement, gratitude, love, and contentment. These positive emotions feel good. Negative emotions — like sadness, anger, loneliness, jealousy, self-criticism, fear, or rejection — can be difficult, even painful at times.

That’s especially true when we feel a negative emotion too often, too strongly, or we dwell on it too long.

Negative emotions are impossible to avoid, though. Everyone feels them from time to time. They may be difficult, but we can learn to handle them.

Here are three steps that can help you handle negative emotions.

Step 1: Identify the Emotion

Learning to notice and identify your feelings takes practice. In addition to focusing on your feelings, check in with your body, too. You may feel body sensations with certain emotions — perhaps your face gets hot, for example, or your muscles tense.

  • Be aware of how you feel. When you have a negative emotion, such as anger, try to name what you’re feeling.
    For example:
    That guy Ian in my study group makes me so mad!
    I get so jealous when I see that girl/guy with my ex.
    I feel afraid whenever I have to walk past those bullies.
  • Don’t hide how you feel from yourself. You might not want to broadcast your feelings to other people (like your ex, for example, or that guy in your study group who is making you mad). But don’t suppress your feelings entirely. Simply naming the feeling is a lot better than pretending not to have it — or exploding without thinking.
  • Know why you feel the way you do. Figure out what happened that got you feeling the way you do.
    For example:
    Whenever we do group projects, Ian finds a way to take all the credit for other people’s work.
    Our teacher thinks Ian’s the star of the team, even though he never has his own ideas.
    When I see my ex flirting with other people, it reminds me that I still have feelings for him/her.
    Even though the bullies don’t pick on me, I see what they do to other people and it worries me.
  • Don’t blame. Being able to recognize and explain your emotions isn’t the same as blaming someone or something for the way you feel. Your ex probably isn’t seeing someone new as a way to get back at you, and the guy who takes credit for your work might not even realize what he is doing. How you feel when these things happen comes from inside you. Your feelings are there for a reason — to help you make sense of what’s going on.
  • Accept all your emotions as natural and understandable. Don’t judge yourself for the emotions you feel. It’s normal to feel them. Acknowledging how you feel can help you move on, so don’t be hard on yourself.

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