Content

• Steps
• Advice
• Warning

Everyone has feelings, feelings. It is easier for us to deal with certain emotions, such as joy or happiness. But it gets more difficult when faced with fear, anger, or sadness. Whether you're dealing with anger, depression, or depression, it's important to have good skills to find all the emotions that cause you pain in the short term and in the long run.

Steps

Method 1 of 2: Stay alert Treat some complex emotions right away

1. 

   Determine current feelings, feelings. Identifying a particular emotion may be more difficult than you think. If you're having trouble, start with four basic types of emotions: anxiety, sadness, anger, or happiness. By simply identifying exactly what you are feeling, you can begin to dissipate the emotional impact of finding out what causes it. Although emotions can vary in intensity, most of them fall under one of these overarching emotional forms.
   • Anxiety usually comes in the form of a "what if" question. What if they don't like me? What if I am not accepted? And many questions like that.
   • Sadness tends to happen when we focus on things that we cannot change, such as death or loss.
   • Anger is our reaction to an attack, such as the value we value.
   • Happiness is a positive thought that often occurs around achievement, progress, such as a compliment from a friend or a reward like a promotion.

2. 

   
   
   Try some relaxation breathing techniques. Being alert, taking a few steps now to deal with unpleasant emotions is one of the most common coping strategies. You can cope with your emotional response by focusing on something else you can control, such as your breathing. Research shows that the practice of breathing control has a positive effect on the stress response or the "fight or run" response.
   • For example, a simple method is to count to 5 while inhaling, holding for 5 counts, and counting again 5 times to exhale. Focus on each element of your breath.
   • Another way to focus on your breath is to use a fart ball. Blow the ball and watch it deflate.

3. 

   
   
   Try self-soothing techniques. Self-soothing is another way to focus on something except in a bad emotion. A good example is the method of using the five basic senses to help you improve your mood. Sit comfortably in a comfortable position and focus on your breathing. Then isolate each of the senses and take each minute to focus on each individual sensation. Consider the following:
   • Hear: What sounds do you hear around you? Focus on outside sounds, such as cars passing, people talking, birds singing. Focus on inner sounds, like breathing or digestion. When you focus on listening, do you realize anything you could not have heard before?
   • Smell: What do you smell? Are there any dishes near you? Or perhaps the flowers on the outside? You may notice some smells that you did not feel before like paper in an open textbook next to you. Try closing your eyes. This sometimes helps to reduce visual disturbances.
   • Look: What do you see? Pay attention to details such as colors, patterns, shapes and textures. Find the differences in color tones that you have never seen on conventional objects before.
   • Taste: What taste do you taste? Even if there is no food in your mouth, you can still taste it. Have you noticed any aftertaste of the previous drink or meal? Slide your tongue over your teeth and cheeks for the subtle flavors.
   • Touch: What do you think when you are not moving the sitting position? Feel your skin touching your clothes, chairs or the floor. Feel the texture of the garment or chair with your fingers and focus on that.

4. 

   
   
   Try Progressive Muscle Relaxation (PMR). Continuous muscle relaxation is a coping skill that focuses on tensing and relaxing many different muscle groups. The benefits of continuous muscle interactions include helping you perceive your physical sensations in your body. Try starting with the toes and then isolating each muscle group throughout the body up to the head.
   • Tense each muscle group for 5 seconds, then take the next 30 seconds to slowly relax the muscles.
   • You can use your imagination to make the process better. For example, when you start with the muscles in your face, imagine yourself eating lemons to help you stretch more and imagine eating something sweeter when you relax.

5. 

   Try meditating or praying. Meditation has been shown to improve positive emotions, satisfaction, health, and happiness. Besides, it also reduces anxiety, stress and depression. There are many different types of meditation, but the general purpose of meditation practice is to calm the mind.
   • For example, start from a comfortable position. Focus on just one thing — for example, candlelight, a word repeated in prayer, or counting beads on the rosary. When you focus, you will have rambling thoughts. Ignore those thoughts, and focus again on one central point. It sounds easy, but keeping your mind focused is challenging. Don't be disappointed if you only focused on a few minutes at first.

6. 

   Try letting go of negative thoughts. Some people find it beneficial to write down a negative emotion when they think about it. Throwing the paper you have written about your negative emotions can also help to let go of the negative mentally. While it's only symbolic, combining gesture-controlled action with letting go of negative emotions can help.

7. 

   Use positive images. You can easily interrupt some negative emotions by replacing them with positive images. This is especially helpful when you are obsessed with the effects of your unpleasant emotions. Start with a positive or peaceful mental image or picture. It could be a memory or a place. Think about a time / situation / place that makes you feel peaceful and happy.
   • Try to remember all the details about the memory or the place. Focus on determining the positive positions of all 5 senses. What does it sound, smell, feel, etc.?
   • Some people find it helpful to carry a picture in their wallet or purse to help them remember a positive moment.

8. 

   Chat with friends. Being alone when you're sad or feeling sad can create a buzz that leaves you with no choice but to be haunted by your emotions. If a good friend is in the social circle, ask him / her to help and support you. Emotions — including happiness — can be contagious. Sharing time with one of your positive friends may be something you need to help yourself relax. advertisement

Method 2 of 2: Long Term Approaches to Coping with Emotions

1. 

   Journalize. Many people find journaling a helpful way to clarify ideas and deal with unpleasant emotions. Sometimes the hard part of an emotion is simply not knowing how to express it. Write down what happened, what you felt, how long and how severe your feelings were. By setting this way of thinking in orbit, you will begin to process emotions, emotions.

2. 

   Identify the source of your unpleasant emotions. As you begin to journal about your emotions, you might find some patterns of thinking from previously ambiguous backgrounds. Try to locate the source of each emotion. If you recognize some of the more common causes, ask yourself how you can make changes to eliminate the source or reduce the impact of your emotions on yourself.

3. 

   Challenge some of the negative thoughts. People tend to despair when faced with unpleasant emotions and immediately cultivate negative thoughts around false emotions. By isolating and questioning these thoughts, you can differentiate your response based on negative thoughts, which are often associated with unpleasant emotions. Your own process of challenging and correcting your thoughts can be time-consuming and patient. Start by asking yourself:
   • Is this thought correct?
   • If you think it is correct, what facts support that?
   • What is your response to negative thoughts?
   • Without any thoughts, what will you experience influencing your actions or attitudes?

4. 

   Use thought interruption. Once you get used to questioning negative thoughts, you may also begin to see some patterns of thinking associated with them. This allows you to simply interrupt the cycle of negative thinking and replace it with more positive or productive thinking.
   • You can start with verbal interruptions (such as telling yourself to let go of a bad personality) or even a gesture cue (such as wearing an elastic band on your wrist when receiving out of negative thoughts). This helps to stop thinking by admitting it's happening.

5. 

   Promote unpleasant feelings. Get back to your interests during times of emotional discomfort. The process of using that emotion as a conduit to express creativity and art is called sublimation. There is a lot of energy in emotional discomfort, and moving that energy into work, positive skills, and solutions can help you handle things efficiently.

6. 

   Seek help from the system or support network. Don't try to carry the world on your own. Talking to someone who makes you feel good can help allay any unpleasant emotions or negative thoughts you have. They can also find a solution to your problem or find a way to help you cope with a situation that hasn't happened to you before. Concealing the problem is always causing more problems than trying to solve it. If the other method doesn't help, get help from a good friend, lover, relative, or even a therapist or consultant.

7. 

   Chat with experts. If the long-term stress of coping with unpleasant emotions makes you feel indifferent or overwhelmed, then you should talk to a counselor or therapist. Your professional can also offer alternatives if your feelings are caused by something you don't like sharing with friends and family members. The therapist will listen and understand you, talk to you, recommend helpful advice, and provide tools and resources to help you cope.
   • If the counselor thinks that taking medication will help you handle your emotions well, then they may provide a prescription or refer you to someone who can help.
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Advice

• Find a relaxing place in your home like your bedroom, office, or living room. Choose a place with a peaceful space and full of supplies for you to relax and relax.
• Get out of the house often. Social interaction is one great way to help reduce the severity of your emotional discomfort.

Warning

• Never harm yourself in any way. As you cut yourself off, you will find it increasingly difficult to stop. Always seek professional help if you have any thoughts about hurting yourself.