Content

• Steps
• Advice
• Warning

On the road of life, we cannot avoid times of intense and unpleasant emotions. Loved ones will die forever, friends and family will disappoint us, and life challenges will make us angry and frustrated. When those painful emotions arise, we need to know how to cope with them in order to maintain our mental health and emotional balance. The following steps can be helpful for those who want to express their emotions in a more effective way.

Steps

Method 1 of 4: Open up

1. 

   Find a consultant. With the negativity surrounding mental health treatment, you may be hesitant to seek counseling. Don't be like that. Feelings of sadness and anger are common and difficult to avoid. However, when these feelings are negatively affecting your daily life, you may need a specialist to help you cope with your thinking process to understand why you have those feelings.
   • Ask a friend or family member for advice on a counselor. While you are hesitant to reveal to others that you are seeking treatment, you can still find valuable help. You can discuss counseling with someone who takes their opinion seriously.
   • Find a therapist in your area. Depending on where you live, there may be many options for finding a consultant, and there may also be very few options. In any case, you should look in the directory of local consultants. Instead of looking for a counselor based on personal recommendations, get referrals from a doctor.

2. 

   
   
   Be open. When you experience stressful emotions, sometimes you lose your ability to clearly see what triggers those feelings. In the meantime, it would be helpful to have a well-trained expert help you analyze the situation.
   • Be conscious of feelings of resistance while talking to the counselor. There will inevitably be times when you feel misunderstood or as if the therapist does not understand why you feel so strongly about something. Remember that your doctor can evaluate the situation more clearly than you do.

3. 

   
   
   Be open to someone willing to help you. Don't worry about trying to get the counselor to think that you are normal and controlling. They can only help you by understanding how you handle your emotions and thinking about them. A counselor is someone with whom you feel comfortable speaking out the ugliest or most embarrassing things you have been hesitant to say to anyone.
   • Make a question. If at any time you feel confused about why you feel this way or how you should react to certain situations, ask your therapist for advice. They will help you keep track of your thoughts and feelings, and asking questions will help both of you realize what's important during the treatment.

4. 

   
   
   Chat with a friend or family member. In some cases, such as feeling sad about the death of a loved one, maybe some friends and family will feel the same way about you.
   • Be courageous. While it might be scary to express your feelings to someone you love, it can be helpful for both you and them to accept the situation together. After you do that, you will no longer feel lonely. However, be cautious in situations where you express anger with someone, they will most likely react to the anger as well.
   • If that happens, don't let your emotions escalate in seriousness. Just take a deep breath and leave until you can continue the conversation calmly. Plunging into a screaming quarrel didn't make anyone feel any better.
   • Speak honestly and skillfully. Especially if you have to deal with a friend or relative that makes you upset, try to approach them with calmness and humility. Say something like: "I wonder if we can talk. I have something to say, and hope that I can be honest with you."

5. 

   Try to avoid facing the angry friend. That leads to conversations where you'll probably say things like "You need to listen, because I'm really mad at you for what you did". That will only make the friend defensive.

6. 

   Remember to listen. When you are expressing strong emotions, it is easy to begin to overwhelm others, while never listening to what they are saying. You will probably become heartless and arrogant, and you will not be able to clear up any misunderstandings because you will not listen to what they say. advertisement

Method 2 of 4: Control your emotions through physical activity

1. 

   Exercise to deal with depression. Although most people believe that people need to vent their anger to alleviate the negative effects it has, research has shown that this approach is counterproductive and can increase anger. However, exercise can be very effective at relieving symptoms of depression and anxiety.
   • The benefits of anger management exercise are still debated. Some studies recommend that hard work actually increases your physiological arousal, which can make feelings of anger worse. However, slow exercises like yoga and tai chi can help you relax and calm down.
   • Research also shows that over many weeks, exercise can increase feelings of happiness and calm, especially in depressed people. Exercise may not help you right away, but it is good for your heart and also for your emotional health in the long run.
   • Join a community association.If you enjoy playing team sports, it can be helpful to join a basketball team, softball (a game similar to baseball, playing on a smaller field with a larger soft ball) or soccer. You will need regular exercise, you will have a firmer body, and will make connections with a few friends who may become part of a social support network.
   • Try relaxing by going for a walk when it feels overwhelming. Allow yourself to be calm. Freedom to immerse yourself in the natural beauty around you, paying attention to the small but beautiful things that you always miss. Breathe deeply and evenly. This will help you exercise and relax.

2. 

   Develop relaxation skills. Deep breathing exercises, listening to soothing music, and continuous muscle relaxation have all been shown to be effective in slowing heart rates and reducing anxiety. Every skill takes practice, but those who learn it often find them highly effective.
   • Learn to breathe. Practice breathing deeply from the diaphragm. Breathing lightly from the chest will not help. Instead, imagine your breath coming from within. If you can master this skill, you will find it much easier to relax.

3. 

   Learn how to meditate. The process is quite simple. Just sit up straight in a chair with your feet on the floor and close your eyes. Think of a calm sentence, like "I feel good in mind" or "stay calm" and say it and think about it over and over, in sync with your breath. Negative thoughts will go away and you will feel more at ease. (Note: if you are spiritual or religious, prayer may be a useful substitute for meditation practice.)
   • Don't give up too soon. Meditation can be difficult, especially in the beginning, because it takes patience to see results. At first, you may feel a little nervous or frustrated, because you want to get results faster. Make use of your time effectively, and you will reap the results.

4. 

   Allow yourself to cry. Crying is seen as a sign of weakness in some cultures, especially for men. However, allowing yourself to cry can provide you with an effective way to express your stressful emotions. Many people end up feeling more comfortable after crying, especially when they are in a safe environment with loved ones. advertisement

Method 3 of 4: Express emotions through creativity

1. 

   Keep a diary with you. In this case, you are actually talking to yourself, if not sharing the diary with anyone else. Even so, journaling will help you recognize the progression of your emotional state over time, as well as the ability to make day-to-day connections between events and emotions.
   • Keep journal instead of expressing your feelings. If you feel like you want to punch a wall, write down what makes you really angry. Write down why you want to punch a wall, what that feeling, where it will reach. Journaling has been shown to help people manage anxiety and depression, while providing an opportunity to write boldly without fear of anyone reacting negatively.
   • Bring your journal to counseling sessions. If you use your journal regularly, it will give you a daily experience of what you are feeling and experiencing. This information can be very helpful in explaining exactly how and why you feel like that to the therapist.

2. 

   Try to express yourself through art. Many studies show that artistic expression is a healthy and helpful way to express emotions. For example, art therapy can help survivors of trauma to cope with their inner feelings. This method works because it allows you not to have to say it, but to just approach your emotions directly.
   • Try drawing. You are free to create the picture to show whatever you are feeling right now.
   • Try composing music. You can create a piece of music, or simply play your favorite piece with an instrument to help you express your emotions.
   • Try taking pictures. Photography can be very helpful because it doesn't require any special skills to get started - all you need is a camera. Try taking multiple photos to express what you are feeling.
   • Try dancing. Dancing connects body movements with your inner emotions, allowing you to express what you feel through the way you move. You can try a professional dance, or just move your body in ways that express yourself.

3. 

   Consider writing about your pain. Storytelling therapy sees pain and trauma as a way to tell you stories about what's going on in your life. To help you deal with pain, it encourages you to explore the stories you tell and to think about them from different perspectives. Writing stories, poems, or other creative works that help you express your emotions and perhaps help express pain in a different way, and gives you a new realization of it.
   • Love yourself when you write about your pain. Research has shown that writing about pain can make you feel worse, if you don't approach it out of love yourself. Don't force yourself against your feelings or judge yourself too harshly.
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Method 4 of 4: Learn to follow emotions

1. 

   Allow yourself to feel your emotions. Many of us bury emotions when they become too stressed or too embarrassed, thus denying their existence as well. Doing so can take longer to heal, simply because we always fail when dealing with the root of those emotions.
   • Remember, seemingly threatening stressful emotions are only temporary. There is no shame in feeling sad or angry in certain situations, and denying emotions means you're pushing them deeper inside. where they can be more destructive - both physically and mentally. Expressing your pain is the first step to ending it.

2. 

   Identify your feelings. Instead of just feeling your emotions, push yourself to put them into words. Even just doing so in your journal or in your head will help you determine exactly what you are feeling and understand it better. Identifying feelings of stress can slow or decrease emotional responses.
   • Follow the inner conversation. People who experience intense emotions often think of statements that are either black or white, like "Everything is terrible" or "This is hopeless." Instead, try to adjust to something less serious, like "This is a real frustration, but I will get over it" or "I have the right to be disappointed, but to get angry. It doesn't help either. "
   • Try to avoid words like "always" and "never". This type of polarizing thinking only increases the intensity of negative emotions and makes you feel reasonable to feel that way.

3. 

   Avoid situations that make you angry. As soon as you identify what is causing you to lose control or have unpleasant emotions, there will be times when you want to avoid the situation instead of allowing it to provoke you. If the child's room is always so cluttered that it makes you angry to see it, close the door or look the other way as you pass.
   • Of course, this is not the solution for every situation, and many times cannot and should not be avoided. But under those circumstances that cannot progress at all and situations can be avoided, do not hesitate to do so.

4. 

   Observe how you feel when you talk to others. For example, if you feel your face red and angry while talking to someone, take a moment to pause to understand those feelings and identify it.
   • Once you learn how to identify your emotions, you can control them when you talk to others. For example, don't try using words like "You make me feel bad," while talking to other people. Instead, say, "I feel bad because ..." Saying like that makes your tone don't seem accusing someone, and the person you're talking to will have a better understanding of the experience. your emotion.
   • Be slow when expressing yourself. When you feel the surge of emotions, you may have many thoughts that you cannot keep up with them. During those times, try to slow down and think for a few minutes. Think carefully about what you want to say and the right way to say it.
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Advice

• If you are thinking of committing suicide, get help right away. There are many resources to help you find other ways to cope with emotional pain. Call emergency services at 1900599930 to contact the Center for Psychological Crisis Control (PCP).
• Be careful with the risk of depression. While it is normal to feel sad, persistent and repetitive feelings of frustration and suffering are no longer common. If you lose weight, have no appetite, and lose interest in activities you used to enjoy, you are probably depressed. In this case, a doctor or therapist should be contacted for evaluation.
• Listen to sad music. Quite strange that many researchers think that listening to sad music helps us deal with negative emotions and stimulates the recovery process. So don't hesitate to immediately enjoy Adele's album to help you cope with the pain.

Warning

• Do not abuse drugs. Sometimes we paralyze ourselves with drugs that cause us to create distance between ourselves and our emotions. Doing so not only makes it difficult to proactively cope with those emotions, but also increases the negative habit of gradually becoming dependent on drugs. Be careful not to use drugs or alcohol to get over the pain.