Content

• Steps
• Method 1 of 3: Learn to Resist Your Emotions
• Method 2 of 3: Take Action
• Method 3 of 3: Change Your Habits
• Tips

It's natural to be emotional. From time to time to feel resentment and heartache is the norm for the human being. If you are a sensitive person, very emotional and resentful, you are far from alone. Getting back to normal is an important life skill. Use the tips below to build emotional resilience. It will give you a sense of confidence and make you happy again.

Steps

Method 1 of 3: Learn to Resist Your Emotions

1. 1 Admit your resentment. Without it, it's easy to overwhelm yourself with negative feelings. Understanding the specific source of your distress will help you solve the problem.
   • Be realistic with yourself. Recognize that everyone has bad days, people sometimes conflict with others, and there is no way to completely avoid collisions and unpleasant situations.
   • Try to put yourself in the other person's shoes.It may be difficult to empathize with someone who has just hurt your feelings, but taking into account someone else's perspective and other people's experiences will help you calm down and provide invaluable experience.
2. 2 Say goodbye to the victim mentality. Blaming others and feeling fear or self-pity is not productive. It is difficult, but possible, to change your stereotypes of thinking.
   • Forgive those who once hurt you. Tell yourself that what happened is in the past and that you need to free yourself from this burden.
   • Rewrite the history of past grudges. Instead of feeling like a victim, tell yourself that you are strong enough to solve problems and fix what happened.
   • Try to feel grateful for all the good things in your life. Focus on the positive, not the negative.

Method 2 of 3: Take Action

1. 1 Write everything down in a journal. By entrusting your emotional experiences to paper, you can be emotionally discharged. In addition, reading and analyzing your notes will allow you to look back - a useful tool when developing a plan to deal with negative feelings.
   • Research by psychologists at the University of California has shown that translating feelings like "angry" and "sad" into words actually reduces the alarming signals our brains send, which makes our emotional pain less intense.
   • Research from the University of England has shown that police officers who record their feelings in a daily “emotion diary” significantly reduce stress and anxiety levels.
   • Don't feel attached to pen and paper. Try writing on an online blog like Blogger.com. You can vent your feelings while remaining anonymous.
   • Free recording - recordings in non-stop mode for a certain time ("stream of consciousness"). This calming exercise engages all of your senses and allows you to relax emotionally.
   • Make a list of things you have done today. You will instantly feel satisfied with what you have achieved.
2. 2 Contact your "support group". Let it be one or two of your confidants. People are social creatures, so it is very important that someone (friend, brother, parents) can speak encouraging words to you when needed.
   • Don't forget about reciprocity and be a good listener to your friends.
   • Looking for professional advice and support? Look for a psychotherapist. You will have to learn to talk about difficult things and open up to other people.
   • If you do not feel comfortable with a personal conversation, you can use one of the "hotlines for psychological help", ready to provide answers to questions in a confidential, anonymous form.
3. 3 Cheer yourself up. Do what you usually enjoy doing: buy ice cream, ride a bike, watch a funny movie. Resentment will quickly be replaced by new, positive emotions.
   • Listening to your favorite music, preferably energetic music, is a proven way to cheer you up.
   • A 15-minute walk can get you out of depression and lift your spirits for a couple of hours.
   • 10-minute breathing exercises will reduce your heart rate and pressure and leave you feeling relaxed.
   • Have a bag of peppermint tea, a bottle of peppermint oil, or a packet of peppermint gum handy. Breathing mint vapor has been shown to improve mood.
   • Swap out your black shirt for a red, pink, or yellow one. Clothes in bright colors will cheer you up and give you the desire to live on.

Method 3 of 3: Change Your Habits

1. 1 Eat a mood-enhancing diet. What you saturate your body with affects your consciousness. Science has proven that certain foods and meals can lift your spirits.
   • Eat fruits, vegetables, fish, and other whole foods. Whole food diets are less likely to be depressed than those who are more likely to eat processed meats, fried foods, and ground grains.
   • Eat fish more often.The omega-3 fatty acids in it reduce the risk of depression.
   • Folic acid, found in dark greens like spinach, as well as legumes and citrus fruits, has a positive effect on neurotransmitters that control our mood.
   • Don't avoid carbohydrates. It has been shown that people on a strict low-carb diet are more likely to become depressed, anxious and irritated than those who consume carbohydrates and focus on low-fat foods, whole grains, fruits and vegetables.
   • Indulge in chocolate. It contains antioxidants (namely polyphenols) that help reduce feelings of stress.
   • Sprinkle cinnamon on the dishes. This spice has been shown to improve mood and provide an extra boost of vitality.
2. 2 Improve your mood and regular exercise. Make an active lifestyle a habit. It will help you get rid of anxiety, stress, and irritation.
   • Cycling and even a 30-minute stationary bike session boosts vitality and overall tone. Let this be an incentive for you to exercise three times a week on a stationary bike.
   • Lifting weights has been shown to increase focus and mental clarity. You will see improvements in your ability to multitask and make difficult decisions.
   • The Chinese martial art Tai Chi is based on controlled breathing and slow movements. This martial art will teach you how to relax your muscles and mind.
3. 3 Have a sense of humor. Learn to improve your mood by laughing at your own disappointments. This will help ease the stressful situation and keep you out of the pain.
   • Try to rethink the unpleasant moments in your life. When you try to find something funny in them in hindsight, you end up seeing the situation in a new light.
   • Read comics in magazines and save the ones that you think are relevant to you. They can help you find humor in everyday situations.
   • If someone is hostile or abusive towards you, react with humor instead of anger. In certain situations, it's easier to dismiss someone else's bad attitude without taking things too seriously.
   • Laughter is very healthy. It not only lowers blood pressure, but also reduces the levels of stress hormones cortisol and adrenaline.
   • Another big plus: laughter stimulates blood circulation and helps muscles relax.
4. 4 Maintain an optimistic outlook on life. Make your outlook positive by default. Cheerful people are able to easily bounce back from failure because they tell themselves that the world is ultimately a happy place.
   • Catch yourself every time you experience negative feelings. Make a mental note to yourself to change your view of the situation.
   • Focus on things you can control. Don't let yourself get emotionally caught up in what you can't change - it's a waste of energy.

Tips

• Research from the University of Southern California has shown that maintaining good, correct posture can reduce your sensitivity and improve emotional control.