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Manage Negative Emotions

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Do you want to know how to express your feeling mindfully?

Learn how to express your emotions with intention.

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Do you want to learn how to deal with anger?

Explore techniques for handling anger constructively.

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Is it hard to identify and label your emotions?

Discover how to recognize your feelings.

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Would you like to learn some practical tips for managing your emotions?

Explore actionable methods for proficiently handling your emotions.

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Express emotions mindfully Dealing with anger Identify and label your emotions Practical tips to help

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Write a letter and rip it to pieces

Problem

If you don’t have healthy ways to release your negative emotions, it can be difficult to move past the negative emotions and enjoy the release of the negativity.

Solution

Start by finding a piece of paper and any pen to write with. Write down everything you’re thinking of and how you’re experiencing your negative emotion. You can write directly about a situation, to another person or to yourself. When you’re done writing down all your thoughts you can rip the letter into as many pieces as you want to.

Benefits

This exercise is a very healthy way to release your negative emotions. It helps you move past your negative emotions. Writing a letter is a very mature and emotionally healthy step you can take to release the negative emotion you are experiencing.

Journaling emotions

Problem

If you don’t have a safe space where you can release your negative emotions it can be difficult to move past the negative emotions and enter a positive mindset.

Solution

There are a lot of different ways to journal. The most common way to journal is to simply write down the date in a book of your choosing and write down whatever thoughts and emotions you are experiencing. A less common way to journal is to start with a prompt, for example: “Am I honest with myself about my feelings?” and writing an entry based on it. Choose what you think will work best for you.

Benefits

Journaling gives you the opportunity to release negative emotion, keep yourself in a more positive frame of mind and build a buffer between your negative thoughts and your sense of well-being. It helps you prioritise problems, fears and concerns.

How to journal for mental health (6 simple methods)

Processing Emotions through Journaling | 52 Life Skills Everyone should Have

Keep a mood journal

Problem

If you don’t reflect over your emotions, it can be difficult to figure out what makes you experience negative emotions and find good ways to manage your negative emotions.

Solution

All you need is a notebook and a pen. At bedtime, or whenever you prefer during daytime, take some time to reflect over the emotions you’ve been experiencing that day. Name your emotions, try to figure out what caused the emotions, look at which behaviours or actions these emotions caused you to take, consider whether the emotion is appropriate for the situation and reflect over whether the situation is something to tolerate or a problem to solve.

Benefits

Putting feelings onto paper can help you reflect more deeply. It helps you recognize when specific circumstances make you experience negative emotions, which can help you identify your emotional triggers and manage your negative emotions efficiently.

8 types of mood trackers | bullet journal

Why mood journals are good for your brain

Let yourself cry

Problem

If you don’t have specific methods for releasing your negative emotions and reducing the intensity of the emotion, it can be difficult to manage your negative emotions in a healthy way.

Solution

Some people have a hard time experiencing negative emotions, and might try to shut the emotion out in order to not have to respond to it. A solution to this might sound a bit odd, but instead of shutting the emotion out you should carve out some time to simply sit down somewhere you feel safe, either alone or with someone you trust, and let yourself cry until you feel better.

Benefits

Letting yourself cry helps release oxytocin and endorphins, which can help you feel better and ease both physical and emotional pain. This means that you can reduce pain and make yourself feel better after crying.

Practice mindfulness

Problem

If you are tense or stressed when managing negative emotions, it can be more difficult to calm your nerves and try thinking logically about the negative emotions you’re experiencing and what might have caused them.

Solution

A lot of people find it helpful to practice mindfulness when managing negative emotions. One exercise that pretty much everyone is able to do by themselves is a basic mindful breathing exercise. Place your hand on your stomach and focus on your breath, allowing it to enter and exit your lungs without changing the pattern. Feel how your stomach moves and how the air flowing through your nostrils feel. Keep breathing like this until you feel your body calming down.

Benefits

Practising mindfulness can help you feel less stressed and tense. This might make it easier for you to manage your negative emotions.

How mindfulness changes the emotional life of our brains | Richard J. Davidson | TEDxSanFrancisco

The Power of Not Reacting | Stop Overreacting | How to Control Your Emotions

Seek support

Problem

Sometimes negative emotions can be difficult to understand and manage. If you don’t have anyone to talk to about your negative emotions, it can have a bad impact on how quickly and well you cope with the negative emotions.

Solution

There are many ways to seek support when managing negative emotions. There are several websites, chats and helplines online you can reach out to if you don’t want to seek support from someone you personally know. Otherwise, you can talk to your doctor or consult a therapist. For many people it helps the most when they contact friends and/or family and seek support from them.

Benefits

Seeking support and talking about your negative emotions can make it easier to understand and move past your negative emotions. It can help you process your emotions faster and cope better.

Social Support & Wellness | Chandra Story | TEDxOStateU

Find an outlet for your negative emotions

Problem

If you don’t have a healthy outlet for your negative emotions, you might find yourself coping with them in a way that has negative effects on yourself and/or others.

Solution

The simplest way to solve this is to find an outlet for your negative emotions. An example can be challenging your negative emotions into an intense session of working out, boxing, writing music about what you’re experiencing or doing other activities that make you feel like you’re getting rid of or reducing the negative emotions.

Benefits

Finding an outlet for your negative emotions can help you manage your emotions in a healthier way. It can reduce the level of intensity of the feeling, both in the moment and in a long-time perspective. It also helps you cope in a way that doesn’t affect the people closest to you.

How to Release Emotions Trapped in Your Body 10/30 How to Process Emotions Like Trauma and Anxiety

Think before you speak when you feel angry

Problem

Sometimes when we feel angry, we are unable to think logically about a situation. This may cause us to say things we don’t mean and hurt ourselves or others in the process.

Solution

When you feel angry during a conversation or in an argument, or just in general, you should take a moment to step back. Ask yourself what is the issue that is making you angry, and how you want to explain the issue. Think through what you want to say before you start speaking, and do so in a calm tone to clearly pass on the message.

Benefits

If you think before you speak when you feel angry, you can better communicate your needs in the situation, resolve the issue faster, release your anger and avoid unnecessary hurting others.

How to STOP and think before REACTING? Learn how to Navigate your Emotions | episode 02

Think before you speak, hacking the secret of communication | Catherine Molloy | TEDxEnniskillen

Identify triggers for your anger

Problem

If you don’t know what is triggering your anger, it can make it harder for you to fight and release your anger.

Solution

Start to pay closer attention to what people, places and circumstances make you angry. Start planning according to your triggers to make it less likely that you feel angry. For example if you are angry when you come to work in the morning because you spend too much time in traffic before work, you can drive from the house an hour earlier, eliminating the trigger for your anger in this specific example.

Benefits

Knowing your personal anger triggers can make it easier for you to calm yourself before potentially frustrating situations, and it can help you release your anger when you know why you are reacting the way you are.

Focus on the issue

Problem

Emotions can easily take too much focus during an argument or in other stressful situations. Letting your emotions take over can make it difficult to find a solution to the argument or situation and solve the issue at hand.

Solution

Try to focus only on the issue when you’re in a heated argument or in a stressful situation. For example, if your friend is mad at you because you were late to an appointment, try to figure out a time that works for both of you instead of being frustrated at your friend and their lack of understanding for what made you be late in the first place.

Benefits

Focusing only on the issue can make it easier to find solutions that work for everyone, and can help you resolve arguments efficiently and healthily.

Why You Can't FOCUS - And How To Fix That

Draw how you feel

Problem

If you’re not able to understand your negative emotions or where they’re coming from, it can be difficult to process the emotions and release the negative energy.

Solution

If you’re struggling to manage your negative emotions, it can help to try to draw how you feel. There are no rules for how emotions look, and you can draw exactly the way you want to. Close your eyes and ask yourself: if this emotion had a colour, shape, form, weight, temperature and texture, what would it be like? Use your answer to draw the emotion on the paper using colours, shapes and lines.

Benefits

Drawing how you’re feeling is proven to reduce stress levels. Once you are able to relax properly it allows you to focus on processing your emotions and working on emotional release.

How to Draw Your Feelings + Painting Emotions / Easy Art Therapy Activity Demo for Beginners

Identify your emotional triggers

Problem

If you don’t know how to recognize and manage your emotional triggers it can be difficult to navigate tense situations and manage negative emotions.

Solution

An emotional trigger is anything that sparks an intense emotional reaction. Some triggers are rejection, betrayal, being ignored, criticism, feeling unwanted and insecurity. When learning how to identify your triggers, you should pay attention to your reactions in various situations. You might have a pounding heart, upset stomach or shakiness. Stop to consider what happened and your response. Trace the roots back to former situations that made you feel that way.

Benefits

Knowing your emotional triggers can make it easier to navigate various situations and manage negative emotions. When you know what triggers certain emotions, you can work on reframing your responses in these situations or at least be aware that you get triggered by them and act accordingly.

You aren't at the mercy of your emotions -- your brain creates them | Lisa Feldman Barrett

Why You Have Emotional Triggers and Emotional Wounds | Stephanie Lyn Coaching

Understand your emotions

Problem

If you don’t understand your emotions, it can make it difficult to talk about the feelings you are experiencing. This can in turn make it harder to avoid or resolve conflicts, and move past negative emotions.

Solution

The key to understanding your emotions is to identify which emotion you are feeling, and what is the source of said feeling. There are a lot of negative emotions - anger, fear, jealousy and sadness are just a few. Think about which emotion you are experiencing and whether it’s a result of conflict, unmet needs or poor coping skills. Emotions are here to help you see the problem in order to make necessary changes.

Benefits

Understanding your emotions can help you cope healthily. It can be easier to talk about your feelings, which in turn can help you resolve conflicts and cope with negative emotions.

Why you feel what you feel | Alan Watkins | TEDxOxford

10 Things Your Emotions Are Trying To Tell You

Try to boost your own mood

Problem

If you keep staying focused on your negative emotions and how bad you feel because of them, it will be hard to move past and release these emotions.

Solution

There are many ways to boost your own mood, and some seem to work for most people. If you’re experiencing a negative emotion you can try to take a walk in nature in order to clear your head. You can also watch some funny videos or watch some comedy to make yourself laugh. Listening to happy music can also instantly boost your mood. Many also find that doing something kind for another boosts their mood most of all.

Benefits

Doing this will help you bring the focus from the negative emotions to positive ones. This will make it easier to move past and release the negative emotions.

Need an Instant Way to Boost Your Mood? Try These 6 Tips

6 Psychological Tricks to Lift Your Mood

Develop an emergency plan

Problem

If a conversation or an argument gets heated and you don’t have a plan for how to respond, you are more likely to have an uncontrolled emotional response that might negatively affect the other person involved.

Solution

When you know you’re going to have a difficult conversation, develop an emergency plan before showing up for the conversation. An emergency plan can for example consist of telling the other person you need to continue the conversation another day or have a friend call you to interrupt any heated discussions or similar things that can help you take a break or delay the argument.

Benefits

Having an emergency plan can help you control your emotions during the argument or situation, and you are less likely to have an emotional response that can negatively affect anyone else that is involved.

Build positive emotions

Problem

If we feel more negative emotions than positive ones, it will be harder to handle difficult situations.

Solution

Think of situations or activities that made you feel happy and write down as many as you can. Focus on the small and simple things, like a song that makes you feel happy every time you hear it or a route you can walk where you usually see flowers you like. Any time you feel happiness, consider adding that situation or activity to your list. Spend time doing the things you’ve written on your list to build positive emotions.

Benefits

Feeling more positive emotions than negative ones help us handle difficult situations, and can help speed recovery from negative emotions. Positive emotions build our resilience and broaden our awareness. This helps us cope and see more options when it comes to problem solving.

Barbara Fredrickson: Positive Emotions Open Our Mind

Visualise your best possible self

Problem

If you don’t have a vision of who you want to be, negative emotions can seem more overwhelming because it might feel like a pattern of negativity and uncertainness.

Solution

If you find yourself experiencing negative emotions like sadness, anger or jealousy, you can take some time to visualise your best possible self in order to reduce the intensity of the negative emotions. Close your eyes, and try to imagine yourself a few years from now. Visualise whatever you believe to be your best possible self, whether it be with a partner, alone or at work.

Benefits

Visualising your best possible self can help you better manage negative emotions because knowing who you want to be and what you need to do to get there can make it easier to handle the emotions.

Reframe the situation and how you react

Problem

If you have a negative outlook on the situation that caused you to experience negative emotions, it can be difficult to ease the negative emotions and help you think positively.

Solution

Let’s say, for example, that you lose your keys. This might make you feel anxious, scared and angry. Instead of looking at the situation and thinking that you are stupid, you could reframe your reaction and choose a more positive view. This could for example be that this happens to everyone and you are having a human reaction to the situation you’re in.

Benefits

By reframing the situation and how you react to it, you can make it easier for yourself to navigate similar negative emotions in the future, which makes it easier to overall manage negative emotions.

Reframe Your Negative Thoughts: Change How You See the World 17/30 How to Process Emotions

How to Change the Way You React Emotionally

Life-changing Skill: How to Respond rather than React

Minimise stress triggers

Problem

If you’re feeling tense and stressed, it can become more difficult to manage negative emotions like sadness, anger or jealousy.

Solution

An easy solution to be less tense and stressed is to minimise your stress triggers. Common stress triggers are work/studies, money issues, family problems, illness and relationships. Take some time to think about the balance between how much time you spend on things or people who make you feel stressed, and activities you enjoy partaking in. Make sure you manage your responsibilities while reducing the amount of time you spend on your stress triggers.

Benefits

Minimising your stress triggers have many benefits for your mental and physical health. First and foremost, it makes it easier to deal with and manage negative emotions you may be experiencing. It can also help reduce your levels of stress hormones and the risk of any physical illnesses.

How to protect your brain from stress | Niki Korteweg | TEDxAmsterdamWomen

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Do you feel anxious?

Anxiety

That sense of dread as you’re going about your day to day activities. That feeling that makes your heart pound and your palms sweat. If you’ve felt this way before, then you’ve probably experienced anxiety. Anxiety makes it hard to focus on anything other than your fears. And the thing about fears: The more you worry about them, the bigger they appear and the worse you feel.

The good news is that there is a solution, right for you. You can free yourself from the endless thought-spiraling and live a present-focused life. Our strategies for anxiety will help you to overcome your fears and discover a sense of inner calm so that you can take any of life’s challenges in your stride. Learn how to positively re-engage with life and find fulfillment in your work and relationships again.

Do you have bad habits?

Change your habits

Do you have a bad habit you’d like to stop but nothing you’ve tried has worked? Or perhaps there’s a new habit you’d like to pick up but whenever you’ve tried, it just doesn’t stick. That’s completely normal. New habits are hard to adopt and old ones are hard to kick.

But there are strategies that you can try that can hugely multiply your chances of success. With our strategies, you will learn how to dust yourself off and pick yourself back up again when you encounter setbacks that may have discouraged you in the past. You’ll learn what to do to make it easier for you to say YES to new habits and NO to old ones. Most of all, you’ll start to live a life you’re proud of because you’ll be living fully on your own terms.

Do you feel depressed?

Depression

You’re alive but you’re not living. It feels like you’re carrying the weight of the world on your shoulders and you’re exhausted. The feelings of sadness, worthlessness and guilt are impossible to shake. Your negative emotions are so consuming that it’s hard to be motivated to do anything, and nothing brings you joy anyway. This is how it feels to be depressed.

But there is hope for you if you struggle with depression. That hope starts with our carefully selected, science-backed strategies for depression. Our strategies will equip you with the tools you need to relieve the intense emotional pain you’re feeling. You’ll learn how to manage your strong, negative emotions so that they lose their grip over you. Over time, your enthusiasm for life will return as you rediscover and experience true joy once again.

Do you have trouble sleeping?

Sleep better

Do you wake up tired, groggy, and feeling like you barely slept? Do you feel the need to take a nap hours after waking up? Do you have trouble concentrating throughout the day, and does every little thing seem to annoy you? If this sounds familiar, then getting too little sleep, or the quality of your sleep could be to blame.

No matter what’s causing your sleep troubles, our strategies for better sleep have you covered. Our practical tips will help you fall asleep quickly and naturally. They’ll also help you improve the quality of your sleep so that you wake up feeling refreshed and rejuvenated. You’ll feel ready to embrace the day cheerfully, with the energy and focus that you need to accomplish your goals.

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Manage Negative Emotions

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Do you want to know how to express your feeling mindfully?

Do you want to learn how to deal with anger?

Is it hard to identify and label your emotions?

Would you like to learn some practical tips for managing your emotions?

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Based on your answers we recommend you work on

Please choose one to continue with

Here are some ___ strategies.

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Write a letter and rip it to pieces

Journaling emotions

Keep a mood journal

Let yourself cry

Practice mindfulness

Seek support

Find an outlet for your negative emotions

Think before you speak when you feel angry

Identify triggers for your anger

Focus on the issue

Draw how you feel

Identify your emotional triggers

Understand your emotions

Try to boost your own mood

Develop an emergency plan

Build positive emotions

Visualise your best possible self

Reframe the situation and how you react

Minimise stress triggers

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YES

Please complete the exercises for your saved strategies

Would you like to set a reminder to practice the saved strategies?

Sometimes there might be a different issues that can help you with your goal.

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Do you feel anxious?

Do you have bad habits?

Do you feel depressed?

Do you have trouble sleeping?

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