Content

• To step
• Method 1 of 3: Using mindfulness
• Method 2 of 3: Using distraction
• Method 3 of 3: Seek help
• Warnings

Sometimes negative emotions can trigger intense, unwanted emotional responses. As a result, some people would like to learn techniques to release emotions. Being completely emotionless is unhealthy, because emotions help us navigate our way through life. However, it can be helpful to control your emotions in certain situations. Techniques such as mindfulness and distraction are tools to manage your emotions and can reduce anxiety in a healthy way.

To step

Method 1 of 3: Using mindfulness

1. Observe yourself in difficult situations. Instead of responding to your emotions during a negative situation, take a moment to observe your physical response. As you do this, pay attention to how this situation makes you feel. What is your physical response to this situation?
   • For example, if someone scolds you, you may notice that your heart rate goes up and your cheeks feel hot.
2. Recognize your emotions. After you notice the physical response to the situation, take a moment to recognize your emotional response. What emotions do you feel as a result of the situation?
   • For example, if someone scolds you, you may notice that you get angry and feel embarrassed.
3. Put your emotions aside for a moment. After you notice the emotions involved, let them pass without reacting to those emotions. It's okay to keep your feelings at bay for a while to deal with a situation so that you can process those emotions afterward.
   • Letting the emotion pass gives you the opportunity to respond more assertively and less emotionally. It can be difficult to put your first feeling aside, but with a little practice it will get easier.
4. Respond assertively or take a step back. Once you have detached yourself from the situation, take a moment to decide how to respond in an assertive, non-emotional way. Or don't respond at all!
   • If you feel that you cannot respond without emotions, indicate that you want to withdraw for a while. For example, you can say, “Just a little moment. I have to go to the toilet. ” Then go to the toilet for a few minutes and use that time to repackage yourself.

Method 2 of 3: Using distraction

1. Hold an ice cube. The sensation of holding something very cold can distract you from any negative emotions you may have and help you react in a non-emotional way. Put an ice cube in a plastic bag and put it in your pocket before starting an uncomfortable conversation.
   • For example, if you want to tell a friend that you are angry with her about something she said, you can put your hand in your pocket to hold the ice cube and distract yourself so you don't get emotional.
2. Eat a peppermint. Tastes can also distract us from our emotions. Whenever you're dealing with a situation that's upsetting you, put a strong peppermint in your mouth.
   • For example, you can put a few mints in your mouth before talking to your boss. If you find yourself getting nervous, you can chew the mints to focus on the taste of them and get a little distracted from the situation.
3. Listen to music. Music is another great way to distract yourself from negative emotions. Listen to some of your favorite, happy and energetic songs the next time you feel down and notice how it changes your mood.
   • For example, if you feel sad in the gym and you don't want to feel like that anymore, you can play some optimistic and happy music on your MP3 player.
4. Smell something. Scents also have the power to divert your attention from your emotions. Pay attention to the smell of the air, if you have ended up in a negative situation and you want to disconnect yourself from it for a while.
   • For example, you can focus on the smell of freshly brewed coffee when you have an argument with your parents or your partner.

Method 3 of 3: Seek help

1. Learn about emotional disconnection. Emotional disconnection can be associated with many different conditions where the emotional disconnection is not intentional. Some of these conditions are brain damage, childhood trauma and attachment disorder, psychopathy, PTSD and personality disorders such as narcissism (lack of empathy).
   • Emotional disconnection can be an adaptive protection mechanism in certain trauma-related disorders, but it is not the same as deliberate emotional disconnection.
   • In some cases of depression, apathy resembles emotional disconnection and is often a symptom of depression. Even fear can trigger a form of mental disconnection called derealization and depersonalization.
2. Consider whether emotional bonding is an obstacle in your life. While disconnecting yourself can sometimes help in difficult situations, it is not healthy to ignore your emotions all the time. If you feel like you are unemotional or want to feel that way, there may be a problem.
   • Remember that emotional disconnection is not healthy. Not wanting to feel emotions, or allowing yourself to feel them, will get in the way of your relationships with other people, and may even cause you problems at school or work.
3. Talk to your family and friends about how you have been feeling lately. If you find yourself having trouble feeling emotions or if you find that you don't want to feel emotions, talk to a friend or family member you trust. Letting someone know how you feel can help release some of the negative emotions that make you want to be emotionless.
4. Learn about the options out there for getting help. Whether consciously or involuntarily, emotional disconnection is not healthy. If you find it difficult to deal with your emotions under certain circumstances, there are people who can help you. You can seek help and talk to a counselor at school, a licensed psychological counselor, or even your family doctor.
   • If you have recently experienced a traumatic event, such as a divorce or a painful breakup, you may want to consider hiring a therapist who specializes in these types of cases.

Warnings

• Seek help with mental suffering. Take the first step by talking to someone about how you feel. Talk to someone who will listen to you and take your situation seriously, such as a teacher, trusted friend, or therapist.