Hear what it has to say. 3 September 2018. "This article was really detailed and helped me to understand the concepts of coping with different types of, "I am in a process of learning about the effects that poorly-managed or poorly-diagnosed emotions have on the, "I was going through serious emotions, but this article has shown how breathing could help me overcome emotions and, "They are all helpful in one way or another. If you think it’s true, what’re the facts supporting it? Even if you do not have food in your mouth, you can still taste. Instead, find something to occupy your time. To deal with your emotions, first identify what exactly you're feeling, whether it's anxiety, sadness, anger, or happiness. Thanks to all authors for creating a page that has been read 87,249 times. Licensed Marriage and Family Therapist and Certified Sex Therapist Jennifer Litner recommends asking yourself these questions to begin figuring out your emotions. Repeat the process up to three times. It's a good way to combat negative feelings and it can significantly improve your life. Focus your work activities on things that are within your sphere of control. While we can’t fully cut out uncomfortable feelings of sadness, anger, anxiety or fear, we do have control in our responses to these emotions. Do you bottle up your feelings? If you are struggling, start with the four basic categories: anxiety, sadness, anger, or happiness. Get out of the house regularly. Dialectical Behavior Therapy (DBT), which is often used to help people manage difficult emotions, encourages you to label your emotions with words. Don't be afraid of sounding melodramatic or selfish. % of people told us that this article helped them. Try closing your eyes. This article was co-authored by Lauren Urban, LCSW. Try to acknowledge any and all feelings that you're experiencing. If you’re not comfortable writing, consider recording your thoughts on a voice recorder app (speak up to ten minutes at a time). If you don’t keep your negative thinking under control, you will eventually have to deal with serious health issues. Here are a few ways to express your hurt: Call a friend and vent. wikiHow marks an article as reader-approved once it receives enough positive feedback. Blow up the balloon and watch it deflate. Everyone has emotions. For me, it was just to be reminded of the simple exercises to identify, "I find it very difficult to deal with emotions; if I'm sad about one thing, the rest seem more upsetting. Summary. Pause: Not everyone needs a full therapy session to deal with his/her feelings. It’s okay to take a moment to just sit with a feeling and breathe. For example, the feeling of fear began as a way to alert us to threats of danger to our survival. Knowing your thoughts will be private will help you be more honest with yourself. Support wikiHow by wikiHow is where trusted research and expert knowledge come together. 6. Learning to healthfully cope with your feelings is one of those skills. Beat rumination. Feelings are cognitive reactions that assign meaning to your emotions. Take notice of details such as colors, patterns, shapes, and textures. 1. But with the arrival of COVID-19, the stakes are higher than ever. We use cookies to make wikiHow great. What if I’m not accepted? Step One: Turn toward your emotions with acceptance Once you become aware of the emotion you are feeling, notice where it is in your body. She received her Masters in Social Work from Hunter College in 2006, and specializes in working with the LGBTQIA community and with clients in recovery or considering recovery for drug and alcohol use. Think about what you can control. Take deep breaths to calm yourself down when you're angry or frustrated. Simple feelings could be anger, grief, sadness, fear, love, excitement, or joy. Tense each muscle group for five seconds, and then spend the next thirty seconds slowly relaxing them. This can help them calm down before they break a rule and get sent to timeout. In fact, a therapist can help you identify the unhelpful ways of thinking and behaving in your everyday life and learn better ways to live an emotionally stable and fulfilling life. Her work has been featured in ESME, DivorceForce, and Divorced Girl Smiling. Encourage them to go to their room or another quiet place when they get upset. If you’re new to meditation, you may want to try one of these simple ways to make meditation easy and fun. She has over four years of life coaching experience. Proactively teach your child how to deal with uncomfortable emotions. But, if this situation does happen, its important to react properly and use it as motivation for personal growth and improving relationships. Or maybe flowers outside? Each lady had positive comments and, "I get hurt easily, but after reading this, I learned how to make my heart strong", "This calmed me down and gave me hope to deal with my traumatic emotions. References Keeping a daily journal can help you better deal with your feelings regularly. By using our site, you agree to our. What if they don’t like me? Suppressing Feelings. Here are a few ways to manage feelings of healthy guilt: Apologise Strong feelings of anger and frustration may come from an unpleasant situation in your life that you want to change. Fear of what might happen is often worse than the reality.” Dr. Ernest Rosenbaum recommends that whatever causes them, your fears should “be talked about as …   That’s because your emotions act as signals to you that what you are doing in your life is or isn’t working. This article has been viewed 172,556 times. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/5\/5b\/Deal-With-Your-Feelings-Step-3-Version-3.jpg\/v4-460px-Deal-With-Your-Feelings-Step-3-Version-3.jpg","bigUrl":"\/images\/thumb\/5\/5b\/Deal-With-Your-Feelings-Step-3-Version-3.jpg\/aid1779934-v4-728px-Deal-With-Your-Feelings-Step-3-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"