Managing Negative Emotions

“What the hell do you think you are doing!”

“Why don’t you just go to hell!”

“Do as I say or else!”

“It’s not my fault. You are the foolish one!”


I have said the exact above sentences at some point in my lifetime. I know these negative emotions all too well. I have been a culprit of displaying more than just 1 negative emotion at a time. Anger, confusion, embarrassment, fear, grief, annoyed, anxiety, contempt, hostile, destructive, disappointed, stressed, depressed, just to name a few. I have come across many people that wear these emotions on their sleeves, as the saying goes. From work colleagues, family members, friends and even strangers at the airport screaming “get out of my way!”. 

Negative emotions can rise when a person is feeling stressed out, hurt or frustrated. It can trigger a cascade of negative emotions if not dealt with in an appropriate manner. If you are feeling any negative emotions, this may be a sign that something needs to change in your life. If you don’t take the necessary action to change the situation at hand that is causing the discomfort, you will continue to be triggered by them. If you do not deal with negative emotions in a constructive manner, it can cause severe problems to one’s emotional and physical health. The tendency to hang on to negative emotions can lead to resentment, depression and feelings of abandonment.

Here are a few ways you can deal with negative emotions:


Understand your emotions

Try to pinpoint the deeper inner emotions that are triggering the negative emotions. Write down the thoughts that are surrounding how you feel about an event. Once you are able to read it back to yourself, more often that not, half of the thoughts will seem to dissipate as you simply will not hold onto these any longer. This allows you to see through the negative emotions and possible even come up with solutions to the issues at hand.


Change what you can

Cutting down on any triggers that may be stressing you out on a daily basis. You will be able to free yourself from the negative emotions through this daily practice. Learn how to communicate effectively your needs and wants. Change any negative thought patterns that you may have to positive. Listing down your priorities for the day, and learning to say no to tasks that you are not capable of completing.


Find a positive outlet

I for one, love to go to the gym, run or walk on the beach. This reduces stress or cortisol levels and increases endorphin levels or feeling happier. Another way is to meditate. This promotes emotional health, enhances self-awareness, generates kindness and love. And lastly, laughter is the best medicine. It’s like the saying by Charlie Chaplin, “A day without laughter is a day wasted”.


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