How to Deal with Negative Emotions: 15 Top Useful Tips
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.
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.
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?
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.
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?
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.
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?
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.
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.
Conclusion:
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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