The next time youre feeling painful emotions, these seven strategies can help.
Studies show that labeling an emotion takes some of the sting out of it.
So simply identifying your emotion might help you feel a little better right away.
Verywell / Jiaqi Zhou
You might simply think about what youre feeling and give a shot to name it.
Or, you might write in a journal to help you make sense of things.
You also might find that talking to someone and labeling your emotions aloud helps you feel better.
But emotions arent either positive or negative.
All feelings can be helpful or unhelpful.
Its unhelpful if it causes you to say or do things you later regret.
If your emotions are helpful, you might want to embrace them.
If your emotions are unhelpful, it’s possible for you to take steps to manage them.
That may mean acknowledging andacceptingwhat youre experiencing and then going through your daily routine anyway.
When you feelangry, for example, your thoughts might stay focused on the negative aspect of a situation.
You might also experience physiological reactions, like an increase in heart rate.
Eventually, it will pass.
You are not a bad person for having feelings.
Reframe Unhelpful Thoughts
Be on the lookout for unhelpful thoughts that fuel your uncomfortable emotions.
Thinking things like, I cant stand this!
or I know something bad is going to happen will only make you feel worse.
When you catch yourself thinking unhelpful thoughts, take a minute toreframe them.
You might find youd offer them kind, compassionatewords of encouragement.
Try offering yourself those same kind words.
Feeling really sad for too long or feeling really angry might keep you stuck in a dark place.
Sometimes, its helpful to proactively shift your emotional state.
One of the best ways to do that is by changing the way you behave.
Maybe youd go for a walk or call a friend.
Hold your head up with your shoulders back.
Do those things now, even though you dont feel like it.
Researchers have also found that smilingeven when it is forced or fakecan help induce a more positive mood.
You might find that changing your behavior changes how you feel.
It is a positive feedback loop.
Acting as if you felt better might help you start feeling better.
Get Professional Help
If youre struggling to manage your emotions, talk to a professional.
You might start by talking to your physician.
you might alsoreach out to a licensed mental health professional.
Final Thoughts
Its OK to be an emotional person.
Being emotional only becomes a problem when it creates dysfunction in your life.
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