Content

• Steps
• Advice
• Warning

Emotional pain is an inevitable part of life, but knowing it doesn't make it any easier. Whether your pain is caused by emotional trauma, loss or disappointment, you still need a plan to ease and manage it. By taking action, understanding your feelings, and seeking help from your doctor, you will be able to learn how to cope with emotional pain.

Steps

Method 1 of 3: Action

1. 

   Seek the help of those around you. You may feel embarrassed if you ask for help from someone else. However, it is one of the great ways to help increase your accountability. If you let someone know that you are trying to change certain things in your life, it will increase your chances of success. It is very important to let others know what you are trying to achieve.
   • Having others check in will help you focus on making things better. It is your chance to meet the expectations of others, which will help you feel more positive about yourself and your own efforts. Consider having someone force you to follow a test plan. For example, I will report work progress to that person once per week. You can decide for yourself whether to tell them what you need them to respond to.

2. 

   
   
   Find a new hobby or project. You have a lot of time in the day that needs to be filled. You may struggle with vague emotions. If you feel bored, consider finding a new hobby or project to accomplish. It has been shown that doing what you love can help people improve their physical and mental health ..
   • For example, everyone has a list of things they want to accomplish but don't have time. And now you have the time. So sit back and make a new list.
   • Try a new hobby like photography, painting or cooking.
   • Discover a new love of literature. Read every book you've always wanted to read.

3. 

   
   
   Volunteering for a purpose. One of the ways to cope with these traumatic feelings is to spend your time, money, and abilities volunteering for a cause or worthy individual. Volunteering will help you develop new skills, initiate or strengthen your connections with the community, give you new experiences and the opportunity to meet different types of people. It will also help you feel more confident, develop people, and take action based on your principles. You will feel happy when you help others (“giver's high”).
   • Get in touch with organizations in your area to participate in a meaningful project such as visiting the elderly, helping at a compassionate roof for abandoned animals or raising funds for a production company. local drama. You have many opportunities to volunteer.
   • You can visit several volunteer websites for more detailed information.

4. 

   
   
   Motor. Find a new type of sport. Biking, rock climbing and yoga can help you fill in your free time and help you feel better. Focus on your health. A third of people directly affected by a traumatic loss will experience both physical and emotional problems. Even if you feel anxious, sad and too tired to do anything, you cannot ignore your needs.
   • Consider meditating or doing yoga for 15 minutes a day. This can help you feel closer to your own mind and body and calmer throughout the day.

5. 

   Fill your schedule with new activities. Sitting around and missing someone will only make you feel worse. Sometimes you need to keep busy with exciting new activities. Have you ever thought about learning to play an instrument or becoming a master gardener? Maybe now is the time for you to do it.
   • Losing someone can give you more free time that was previously spent doing interesting activities. Focus on filling your schedule with as many activities as possible.

6. 

   Develop different ways to soothe yourself. When someone is suffering, they will seek comfort in healthy or harmful ways. Stay away from unhealthy ways like alcohol, drugs, and overeating.
   • For example, if helping other people or animals makes you feel good, reach out to people who need help instead of staying in a bad mood.
   • Reaching out to others for support and practicing healthy responses to difficult situations are two types of effective coping skills you can use.

7. 

   Build a coping skills plan. Following a problem-solving model will give you a template for making changes. You need to define clear goals, implement and correct them if needed, and monitor progress.
   • Define clear goals.A goal can be identified by keeping a record of how much time you spend thinking about your problem. This will give you a baseline on which you can then define your own goals to reduce that time. Self-monitoring makes real change.
   • Pick a start date for your plan and stick with it. Don't put off the inevitable. Get started as soon as possible.
   • Acknowledge your progress and reward yourself. If you reach your daily, weekly or monthly goal, celebrate this achievement. You can go to a movie, attend a sporting event, or plant a tree to pay homage to someone you admire. Positive reinforcement will motivate you to continue with your plan.
   • If one strategy doesn't work for you, stop. Find an alternative strategy and incorporate it into your plan. Don't take it as a failure; Instead see it as an in-process edit toward your goal.
   • These new activities will gradually build up over time and become a habit. You can gradually loosen compliance to the steps in your plan while still maintaining positive results.

8. 

   Learn to relax. Stress and fear will make emotional pain worse and relaxation can help. If something breaks you down, the relaxation skills you have learned will help you manage them. Here are some relaxation techniques:
   • Use guided imagery to help you visualize a peaceful place or situation. You can seek the help of a therapist or develop the skill yourself.
   • Use Biofeedback to reduce fear and pain by lowering heart rate and blood pressure.
   • Use breathing exercises to ease the “fight-or-flight reaction” reaction caused by feelings of pain and fear.
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Method 2 of 3: Understanding your feelings

1. 

   Know what triggers your emotions. You can often easily tell what makes you an emotional response. These are called emotional arousal. Take some time to think about things that elicit your emotional response. This is when you demonstrate your inner-checking skills to get the core of the problem.
   • Imagine everything happening at a slow pace. This will help you correct your immediate reflexes, recognize if it's a threat, and react appropriately.
   • Try adjusting your anxious feelings and thoughts in specific situations. If you feel anxious about going to a party with only your friends, remind yourself that those people are all your friends and they value you for who you are.
   • Positive monologues will help relieve stress. For example, if the pain makes you feel anxiety and pressure tell yourself, "I'm fine, I can relax and forget about the pain and the stresses of my body."

2. 

   Write diary. Write in the morning and evening or once a week to check in on yourself and relieve the pressure. You can also journal every time you have a thought. Find out what works best for you.
   • Make a list of annoying thoughts, feelings, and actions. This will help you understand the relationship between your thoughts, feelings, and behavior and your pain. Then, you can recognize where the pain arises and focus on it.
   • Ask yourself if you are feeling hopeless, anxious, angry, stressed or lonely. Is life out of your control?
   • Having trouble in your personal relationships? Are you having a hard time expressing your emotions and feelings?

3. 

   Cry. If you don't feel like crying, that's okay. Everyone has different ways of expressing sadness. Trying to suppress your emotions is bad for your health and can lead to nervous breakdown or mental confusion.
   • Find a safe and relaxing place. If your emotions are upsetting, just cry. Crying can have health benefits such as:
     • Eliminate toxins from the body.
     • Improved vision by cleansing eyes.
     • Mood improvement is better than any other psychological medicine.
     • Relieve pressure.
     • Increase communication because it can reveal things that words cannot fully describe.

4. 

   Write a letter, but don't send it. Write down any special feelings related to the pain you have experienced. Write about the good and the bad. Write about someone you would be grateful for. Express even the anger you feel. End your letter by saying “I no longer need pain so I send it back to _____. Goodbye."

5. 

   Find good habits. During times of emotional pain, you may be so tired that you forget to take care of yourself. Make sure you have good habits that help you feel better. For example, get enough sleep, eat healthy foods even if you don't feel hungry, and exercise for at least 30 minutes a day.
   • You might think that eating and sleeping well isn't going to help when you're suffering, but it can. A healthy body helps you to be more resilient and to cope with pain better.
   • Avoid things that increase your stress level. That could include traffic jams, loud concerts, overtime work, or being with a pessimistic friend. Even if you cannot avoid all the stresses, you can still do your best to minimize them.

6. 

   Allow yourself to grieve. If you're dealing with the grief of losing someone you love, give yourself the time it takes to grieve and accept your own feelings. You won't be able to stop remembering someone if you don't give yourself the time to calm down, release your emotions, and grieve at the person's death.
   • Each person will go through the grief process in completely different ways.
   • If you feel heartbroken and want to be alone for a while, make sure your family and friends know about it. If not, they may worry about you. Consider telling them something like “I'm having a hard time, but I'll get over it soon. I hope everyone can understand that it takes time for me to do that but I don't know how long it will last. I guess I'm the only one who can handle it all. I just need a little time to be alone ”.
   • If you spend too much time alone and feel lonely, make sure you spend time with others.

7. 

   Control anxiety, stress or depression. Emotional pain can increase feelings of anxiety, stress, and depression. Fight these emotions with healthy ways like relaxation exercises, exercise, or yoga. The combination of relaxation, stress management, cognitive restructuring and movement is the best way to improve mood.
   • When you relax, your muscles relax, blood pressure and heart rate drop, and breathing is slow and deeper, which will help relieve emotional pain.
   • Exercise helps release endorphins, hormones that help relieve pain and increase positive emotions.

8. 

   Open your heart to new people. Try to be friendlier to new people. You can invite everyone to hang out. Although you may feel embarrassed, you will gradually get to know them. Smile, be friendly and comfortable with the people you meet.
   • Start by asking a few more common questions. Tell one or two interesting things about yourself or make some witty remarks. If you really work hard, you will gradually make more friends and the pain will subside.
   • Maybe you have more in common with people than you might think. When you spend time with them, you may find that you enjoy making friends with them.
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Method 3 of 3: Seek professional help

1. 

   Find a therapist. If you are having trouble managing your emotional pain, seek advice from a professional with expertise in this area. Contact your doctor or a friend or family member you believe in to be referred to a suitable person in your area.
   • Cognitive-behavioral therapy is one of many effective therapies for emotional pain that causes depression, anxiety and many other disorders.
   • Group therapy is also effective if combined with a problem-solving approach. Groups will specifically focus on recovery from trauma or loss or can be formed to provide support with social and coping skills.

2. 

   Learn about some of the treatments. That goal is to choose a program in which you feel safe, comfortable, and recognized. Deciding which method will depend on your situation. All therapies take a great deal of your own effort for the program to succeed. Here are a few treatments to consider:
   • Family-based therapy has been shown to be the most effective therapy for a few cases.
   • Inpatient therapy center. You will be required to be hospitalized and stay for a specific length of time.
   • Outpatient therapy. You can take part in therapy at the clinic or at home.
   • Group therapy. You can join a group of people in the same situation as you and discuss the matter together under the supervision of a therapist.
   • Individual therapy. You can make a private appointment with a therapist to explore your emotions, beliefs and behaviors and develop strategies to overcome them.

3. 

   Avoid self-treatment with alcohol, recreational drugs, or binge eating. When people experience grief, they will do anything to stop that pain. Deciding how to "treat" your pain is entirely up to you. There are healthy ways and negative ways. Using alcohol, drugs, or binge eating to control your pain is bad for your health and if it continues, it will make you more painful.
   • Research has shown that people experiencing emotional pain from PTSD (Post Traumatic Stress Disorder) who perform self-treatment are more likely to commit suicide. If at any time you have thoughts of suicide, immediately call the National Suicide Prevention Line 1-800-273-8255 (in the US).
   • If you are self-treating, discuss this with your doctor, counselor or a trusted family member to get the help you need.
   • Find other healthy ways to manage your pain, as mentioned in this article.

4. 

   Reinforce your support system. Enduring relationships don't come out of nowhere. They need your attention to be able to grow and improve your physical and mental health. When a person goes through a tough time in life, their relationships can deteriorate. Reconnect with friends and family to make sure you get the support you need.
   • You can join and social groups online or in real life. Develop interests in new areas. You can volunteer for a reading education program for young children at a youth center or library. Fight your pain with activities that make you feel better.
   • Groups are formed when there are many people who share similar interests. Find out about potential groups and get involved.

5. 

   Participate in activities that restore your strength. For example, if you are good at drawing or computer programming, try by all means to participate in these activities. The feeling of success and excellence is amazing and it can help keep you from falling into negativity.
   • Reach out to family, friends, and team members to help you maintain your responsibilities.
   • Use visualization to train your brain to believe that you will overcome emotional pain and hardship. The thoughts you have in the visualization exercise will provide mental guidance to your brain as if you did.

6. 

   Practice enjoying life. In life, there are times when everything becomes so difficult that you forget the feeling of enjoying life. If it has been a while since you did something that makes you happy, then it's time to start. Go out and do what you like.
   • Learning is a lifelong process. If you are willing to learn new experiences, you will be able to increase your understanding of the world. Hard times will give your life a new perspective, a new meaning. It is like pressing the reset button to restart life.
   • Motivations in your life can leave you when you need them most. Participate in activities that help motivate you. For example, if you like outdoor activities because they make you feel energetic and energetic, make sure you get out as much as possible.
   • It may sound silly, but smiling has been shown to improve your mood and is contagious. Smiling at the world can be an effective way to create your own happiness.

7. 

   Focus on the positives. Identify the positive aspects of the problems you are experiencing, what you have learned and how those lessons will benefit you in the future. Be grateful for that experience.
   • Being grateful for the experience and for what it brings to your life will help you improve your overall physical and mental health. When you are healthy, you will be able to better handle the emotions associated with mental hardship.
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Advice

• Emotional pain caused by loss can help you grow and develop. Loss is not always harmful.
• Keep your spirits up by laughing as much as possible. It is a very useful medicine for you.
• Participate in fun activities that can help you temporarily forget your sadness.
• Listen to songs that make you feel comfortable.
• Do not spend the day hanging around indoors or lying in bed. Spend time outdoors, with friends, and keep your schedule busy and enjoyable so you can have something to look forward to in the future.
• Cry if you want because it's a healthy way to release your emotions.
• If you plan to relive the past by reviewing old videos or photos of the person, make sure you have a time limit.
• Try to focus on your positive interactions with the person instead of arguments and conflicts.
• Remember the fun things you did together and hope to continue to experience them in the future.
• Time will not let you go back to the past. Give yourself a new start without your grief.

Warning

• Unresolved sadness can manifest in different physical and psychological ways. Learn how to handle pain by accessing information from reliable sources. Don't stop yourself from having a chance to grieve and end your relationship with the pain of loss.
• Emotional pain associated with a major loss can lead to mental and mental disorders.
• A major loss in life can increase the risk of death from heart disease or suicide. If you or someone you know is having suicidal thoughts contact the authorities or call the hotline in your area.