How to Deal with Negative Emotions: 15 Top Useful Tips

This is an in-depth article on how to deal with negative emotions. Learn the best ideas to control your bad feelings and lead a happy life.

How to Deal with Negative Emotions

How to Deal with Negative Emotions

The ability to understand and control your own emotions makes life much easier and, most importantly, makes it more enjoyable. How to deal with negative emotions to be happy? We will tell you what to do if you have ceased to control your negative emotions and how to cope with a bad mood without harming your nervous system.

This article will tell you all you need to know about negative emotions.


What are Positive Emotion and Negative Emotion?

Negative emotion is an emotional state that results in negative behavior and lowers your ability to cope effectively. Examples of negative emotions are anger, fear, sadness, shame, jealousy, guilt, sadness, hurt, distress, grief, anxiety, fear, and panic. It is a painful feeling that arises from experiencing something painful.

Example: Your father dies.


Positive emotion is a positive emotional state that results in positive behavior and a higher ability to cope effectively. According to Dr. Jonathan Haidt, it is human nature to seek positive experiences and avoid negative experiences. Positive emotions are pleasurable feelings that we feel about something positive happening.

Example: Your wife gets pregnant.


Emotions are complex psychological and biological activities related to both physical and social factors. For example, biological factors can cause changes in the expression of emotions.


Some genes are strongly expressed in emotions; others are under-expressed. Other environmental factors can also play a role in regulating emotions. Social factors also play an essential role in the regulation of emotions.


Your Feelings is the best example of emotions. Are you feeling sad, depressed, fearful, angry, disappointed, nervous, regretful, unfulfilled, hostile, anxious, guilty, disappointed? Are they all right or all wrong? All those are signs of negative emotions.


 Introductory Talks about Emotions.

We do not have time to experience positive and negative emotions fully. The situation is even worse; most perceive them as something terrible, which must be gotten rid of at any cost. But our irritation, anger, or fear can be essential signals that our subconscious mind sends us.


Emotions are the key to understanding yourself and a stronger path to goals and meanings. A well-known saying: "The anger of someone who is angry once a year is terrible." If we ignore emotions, the energy is given to us to act (for example, run or fight when fear arises) builds up inside and becomes harmful.


Almost everybody has intimate with a state of an emotional storm. Once emotions take over so much, we have a tendency to area unit practically unaware of our actions and words. Once the storm has calmed down, the person involves his senses and sincerely wonders what it was. However, if his behavior doesn't modify, ignoring his feelings can cause a new breakdown.


In recent years, psychologists have been talking more about emotional intelligence. A group of emotional competencies ought to be developed in those years. Even our rather conservative education removes stereotypes like "boys do not cry" or "a woman must always be beautiful."


It takes time and energy to do serious work with emotions and continue new habits; however, you'll be able to begin taking the first steps in developing your emotional intelligence.


How to Deal with Negative Emotions?


How to Deal with Negative Emotions

First of all, we must understand that nobody can give us a sense of happiness by putting things in our heads and pretending that everything is alright. Emotions and energy are not a tool but an instrument. It means that you have to learn to understand, identify, and evaluate your emotions.


Therefore, it is very important to know what is causing your bad moods. Next, we should learn how to keep our energy level stable. If you do not train your emotional energy, your body becomes a platform to store up energy and do self-destructive activities.


Your emotional energy is an indication of your mental health. Therefore, the first thing you have to do is raise your energy level and be happy.


Want to control your negative emotions? We provide the best ideas in this article to handle your negative emotions. If you don't have much time to read all the articles, it will be best to check the below section.



What Can Cause Your Bad Mood?


Our body reacts to stressful situations through the release of hormones. Those hormones trigger the neural pathways in our brain to prepare us for the trauma. However, once we are in a stressful situation, the body starts to make a backup response to protect us. All this takes place in the basal ganglia of our brain.


This part of our brain is responsible for feelings of sadness and emotional instability. The brain takes part in the process of dealing with negative emotions. The brain produces several hormones that form a chain, creating a flow of neurotransmitters. (The chemicals responsible for communication between neurons).


How To Cope with A Bad Mood?


When you are in a bad mood, you can choose to deal with it. However, not everybody will have the same reactions. The feeling of a bad mood is not easy to manage, and it can be controlled by various means. Let us look at the main ways to cope with bad moods.


Meditation is a method of bringing your mind, body, and soul together. This method can help you to deal with emotions. You can meditate for just 3-5 minutes before you go to work to control your nervous system and help you cope with negative emotions.


Exercise is a great way to make you feel good about yourself and your body. When you exercise, It will improve your health and well-being. Furthermore, exercise can also help you cope with bad moods as it can help you control your breathing. So, you can exercise every day to stay well and cope with the wrong emotions.


Exercise Get active in some form every day. It can be a short walk, a dance, or even gardening. The idea is to move your body and give it a bit of a workout. The health benefits of a regular exercise regime are many.


Read Also: Mental Health vs Emotional Health. 

What To Do If Your Negative Emotions Are Out of Control?


If you feel like you have "let go of control," it is time to recover your balance. A bad mood indicates that your emotional system is not functioning correctly. If you are not controlling your negative emotions, you can cope with a bad mood without harming your nervous system.


We will tell you exactly how you can do that. We will introduce the special techniques and show you how to restructure your brain and spine to feel calmer and more relaxed.


How To Deal with Negativity?


How to Deal with Negative Emotions

At first glance, the fight against negativity may seem easy, but it is not easy to do. Our inner world is filled with negative emotions and charged with negative energy rather than positive.


What Happens in Negativity?


Difficulty in making decisions; Deteriorating health; thus, it can be seen that human vulnerabilities related to negative emotions are far more frightening than many assume. So, here are some ideas to deal with negativity.


First Advice: Never keep negativity in your mind. That means it needs to be erased from the mind. There is no place for negativity in the mind. In this case, you run the risk of moving away from yourself, which is worse than just being dissatisfied, angry, or frustrated. So, Remove all negativity from your mind.


Talk to your loved ones, parents, and friends about your bad feelings. Ask them to help you and listen to their advice. It will help you to reduce or smooth out the negative consequences.


Second Advice: Try to give up drugs and bad habits for your lifetime. These include cigarettes and alcohol. These products do not allow the body to "enjoy" by chemically releasing suitable substances. Drugs always attract negative emotions. It is why drugs pose a specific danger to each of us. So, give up drugs and go for exercise.


Third Advice: Use confirmation. This strategy works if you are already in a bad mood and nothing will bring you happiness. It is a great way to protect and heal negative emotions.


When you wake up every morning, tell yourself that you are happy, in a good mood, and ready for victory and new success. It works like magic in the human mind. You can try this self-motivation therapy to deal with negativity.


In short, use a positive attitude. Over time it will connect with your mind and turn into your positive thoughts without being reminded.


Fourth Advice: Be realistic. If you live up to your dreams and hopes, you run the risk of being disappointed because our world is material. The spiritual side of life can be used in other ways. So, focus on trying to achieve results without just believing in success. It will make your thought positive and fresh.


Fifth Advice: Take help and ask for help. It is very important since some situations in life only can solve with the help of a loved one. Don't reject those who unselfishly tries to help you get rid of depression. Remember, these people are not inspired by anything you do - they just love you and wish to see you smiling and happy.



How To Develop Your Emotional Intelligence?


There are some basic ideas to develop your emotional intelligence. Learn those ideas and apply them to yourself to get the best result of your emotional intelligence. Emotional intelligence is an excellent tool for every people's life. Let's learn how to develop it.


1-Realize and Write.

How often do you tell yourself that you are angry, discouraged, hurt, anxious, or tender? If you do this regularly, congratulate yourself and put this article aside. If not, start now. Ask yourself, "How am I feeling right now?" - and write down the answer in the language of feelings and emotions.


You remembered an event from the past. Analyze it from the point of view of not words and deeds but feelings. Create a special notebook in which you will write down the emotional states you experienced during the day at least once a day.


When you realized and wrote your emotional state, you did some essential things. First, acknowledge that you feel it - instead of ignoring the emotion. Secondly, they took responsibility for what was happening (it was not "He made me angry," but "I was angry"), which means that the management of this situation is now in your hands.


In other words, you have ceased to be an object, which is influenced by various emotions, and have become a subject, that is, the master of the situation. Third, you reminded yourself in time that anger or anger is not an integral part of your personality - it is just a temporary state that comes and goes; it happens to everyone.


2- Choose How to Dispose of.

Once you're aware of how you are feeling, it's essential to take control of the situation into your own hands. If you control an emotion, you can use this resource for a good cause, and if a strong feeling controls you, the consequences are unpredictable.


For example, when we feel anxious, we want to drop everything immediately and hide somewhere. But if we are aware of anxiety and manage the situation, we once again double-check our plans and actions analyze weaknesses and possible risks.


We might be too lazy to do this in a calm state, but anxiety gives us an incentive to action and additional energy.


If you find yourself experiencing an emotion that is generally considered negative, take your time to get upset. After the question "How do I feel now?" and an honest answer to it, ask yourself the following question: "How can I use this?"


What if my resentment motivates me to prove something to others? Shouldn't I take advantage of my angry mood to finally say "no" to a person who has long been using my kindness? Does my fear indicate that I have not fully clarified or thought through the upcoming action?


3-Reduce Emotional Intensity.

Suppose you understand that you are not coping with your emotions. In that case, the most important thing is to relax, lower your emotional intensity, and think soberly. You can help yourself with this with relatively simple but quite effective methods.


A- Drink Cold Water. Remember that stress is a physiological reaction of the body, and water regulates metabolic processes cools in the literal and figurative sense. In addition, the procedure can serve as a "switch": drink slowly, in small sips, focusing all your attention on the process.


B- Sens it. Our breathing quickens or stops in stressful situations as if we completely stop breathing. By normalizing breathing, we normalize our condition as well. If possible, take a few deep breaths, close your eyes and fully focus on your breathing, not being distracted by anything else.


If you want, you can connect your imagination: imagine how with each breath, you are filled with something pleasant (warmth, sunlight, fresh air), and with each exhalation, all unpleasant sensations and emotions leave you.


C- Vigorously Move or Walk. Exercise burns our negativity very well. If you count steps, follow your breathing, clap your hands in a certain rhythm, or perform any other activity that requires concentration, it will force your mind to distract itself from "chewing" unpleasant thoughts.


If it is not possible to move, try to change the position of the body in space - very often, mental "sticking" is accompanied by immobility. Sometimes a simple change of perspective helps to see the situation in a new way.


D- Ake Yourself Massage. Even if you don't know anything about reflexology and human anatomy, anyone can use some simple tricks in almost any situation. Rub your palms vigorously and massage your fingers. Close your eyes and place your hand on your forehead without lowering your head.


Also, bioactive points, which reduce the stress level, are located above the upper and lower, strictly in the middle. Massage each or both together for 2-3 minutes. You will feel relaxed, and your mind will be fresh.


E- Analyze the Situation of Anger. After you have realized your emotion and decided on a course of action, be sure to return to the situation and analyze it. What caused the anger? Were there genuine grounds for anger? Did your interlocutor want to offend you, or is he just poorly educated and misinformed?


In the end, did You provoke such a reaction from the interlocutor? What other behaviors are there in this situation? Do You always react this way in such cases? Such analysis is necessary if you did not manage to control the situation and acted under the influence of emotions.


Unfortunately, people usually do not return their thoughts to a negative experience but strive to forget it as soon as possible. As a result, instead of invaluable experience and new knowledge about ourselves, we are left with a sense of guilt, shame, and disappointment.


If you make it a rule to analyze your emotions regularly, you will replace automatic responses with a conscious choice of behaviors over time. After all, there are many options for behavior when you are calm and fully aware of what is happening.

Read Also: Fight with Depression after Breakup.

10- Best Ways to Deal with Negative Emotions.


Often, we, returning home in a bad mood in the evening, cannot suppress negative emotions in ourselves, from which our loved ones and, most importantly, ourselves suffer as a result.


We should fight panic, aggression, irritability, all these unpleasant manifestations. Because first of all, our nervous system suffers from this state of affairs, which is extremely difficult to restore.


1- No idleness in Depression: If the weather or other circumstances force you to spend several days within four walls, in no case leave yourself idle. If the first unplanned day off will allow you to gain strength, then on the second, and even more so on the third day, there is a risk of irritability returning due to absolute idleness.


Laziness says in you, there is always something to do at home: read books, organize wet cleaning, sort things in the closet - getting rid of old and unnecessary things will never hurt either, and will also add a feeling of lightness, both physical and moral. If an activity supports you and makes you feel more comfortable, do it without hesitation.


2-Chill Out with Others: The most famous advice, which you probably heard more than once, in moments of anger, count to ten and exhale. In fact, upon closer inspection, and most importantly when trying to use this method, it becomes absolutely clear that counting to ten only fuels your annoyance.


But there are more active ways to throw out your negativity: stomp your feet, slam doors, bang your fists on the wall, you can just shout, with a shout, as a rule, most of the negativity comes out. If you are unhappy, allow yourself to cry.


Suppose you are caught off guard by a panic attack, instead of aggravating your fear, trying, by all means, to control and keep it in yourself. Shake your whole body, tremble, crawl out of fear in the closet or under the table - anything, just do not hold the negative emotion in yourself. Of course, it is preferable to be alone with yourself. Your loved ones do not need to see you in this state.


3- Plan Something for You: Planning is a rather monotonous job that can take a lot of time, but at the same time, calm and avoid emotional outbursts in the future. Just think, you have an important event ahead of you - defending a project or an interview, it makes you dreary despair.


Think carefully about what escape routes are possible in case of failure, how much your life will change if something does not turn out the way you would like, and you will see that even with the most negative outcome, the apocalypse will not happen.


Planning a retreat is another path to victory - do not be afraid to create a plan "B" because in the end, if you fail, you will be ready for it. Otherwise, you will be doubly happy about a positive solution to the problem.


4- Take it as it is: Buddhist proverb says: if everything ends badly, then my experiences will not help, and if it is good, then it was not worth worrying about. Try to look at the problem from a distance because little will change from your excitement, you only risk wasting emotions uselessly, and as a result, you get an invariable ending.


It is difficult to discipline your child if you are boiling like a kettle. It is better to accept his behavior and give time for yourself and him to cool down. Orient your thinking towards acceptance rather than unreasonable expectations.

5- Emotions are Ok: First of all, it is worth agreeing with your body: crying is normal, as well as getting angry, offended, tired of the company of loved ones. There is nothing wrong with that you wanted to be completely alone and, most importantly, in silence.


Stop blaming yourself for the need for personal time, which you can even spend lying in the dark with your eyes closed. Do not be afraid to be alone, do not be intimidated by your emotions. Organize your intimate time and space, which even family members cannot access - in silence, negative feelings will recede by themselves.


6- Sports activities: Physical activity will keep you safe from various bad thoughts. Sports activities work very well in increasing the body's overall strength and giving vitality. You can engage in sports activities to control negative emotions. Remember that if the body is good, the mind is also better.


7- Laughter: One of the ways to keep a sound mind is to laugh. Laughter will keep your mood right and make you feel good. It is not easy to smile when you are upset. If you want to smile, look in the mirror and think of something with your friends to remember some funny memories. Even if you don't smile, you will laugh involuntarily through it.


You can also hang pictures of your smiling face around the apartment. You will smile when you see those photos at the moment of upset. You can read some funny jokes or watch funny videos on YouTube.


8-Crush the paper:

1. Write down your negative emotions on paper.

2. Start a notebook, then write all your sadness.

3. Throw away from your life what you want to forget at the end of each day.


You just take a separate paper every day.

Write all the negative emotions on the paper and then tear it up, burn it or cut it into small pieces with scissors. It will give you a lot of peace of mind and help to reduce your negative emotions.


9. Dance as you wish: You can dance like you want to reduce negative emotions and get rid of bad moods. Play some funny music in your room. Leave the body with the song without worrying about your movements.


You can even close your eyes let your arms, legs, head, torso move as you wish. Random dancing will excite your mind and make you feel happy. So, you can make the mind better by dancing during negative emotions.


10. Shout in Jungle: Tell your sadness loudly on the side of any river. You can choose a day of the week when you express emotions. Just Go to the forest or the river and shout there until you feel better, but not extra. Shout out your negative emotions. It will lighten your mind a lot, and you will feel happy.


Try to identify which of your habits triggers your negative emotions. Finding out what causes your feelings to increase, you can avoid that behavior next time. Try to reduce emotions as much as you can, encourage yourself. Always remember that there is a way out of any situation. Therefore, your work is to find a way of happiness.


Read Also: How to Deal with Emotions in a Healthy Way.


The Power of Negative Emotion


Neuroscientists have determined that some emotion-inducing stimuli have a more significant effect on us. According to several psychologists, even a picture of a panda cat can elicit a strong negative feeling in many people.


The biological basis of negative emotion is still not entirely understood. However, those are very likely linked to the fight-or-flight response: when the body is in danger and needs to react immediately, adrenaline is released, and the heart beats faster. This arousal can result in a variety of physical and psychological side effects.


Negative emotions can also alter your outlook and influence your feelings, perceptions, and behavior. It can make you unhappy and have a negative impact on your life.


Many times, people suffer in silence because of negative emotions. That emotion consumes them. As a result, they may even suffer through a long time of torture. Some people suffer from an illness that leaves them unable to interact with others.


They live in the darkness of loneliness, without communication and understanding of the world around them. This person may suffer for years, even the rest of their lives.


But there is also the other side of this coin. Some people have a positive outlook on life. They take a positive approach to it without much worry—a life of love, friendship, and happiness. A happy life is their aim. And for some people, dealing with negative emotions is a daily habit.



This is a complete in-depth article about how to deal with negative emotions. In this post, I have shared ten expert pieces of advice that will help you to control your negative feelings. All ideas are genuine and working; you can apply those in your life.


Which part of this article do you like most? Let me know in the comment section. Just drop a comment and share your suggestion and opinions about this article. If you think this article is informative, please share it with your friends and help them healthily control their negative emotions.


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