Participate in some type of activity that fully engages your body and allows you to blow off steam, such as running, boxing, swimming, or contact sports. Even a 30-minute walk can offer you a much-needed emotional lift. [1] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Planning a short nap of approximately 20-30 minutes can help you combat any mental fatigue you may feel. When you wake, you may feel more capable of dealing with negative feelings as short naps can improve alertness and performance. [4] X Research source
Art allows you to use potentially destructive emotions for a constructive purpose. Such activities can minimize stress and anxiety, and even allow you to find meaning in your emotional pain. [5] X Research source If you aren’t particularly artistic, pick up an adult coloring book and some colored pencils. Coloring doesn’t require a lot of skill, but it provides many of the same stress-busting benefits as other forms of creativity. [6] X Research source
Turn to someone you trust and explain the emotions you are experiencing. [8] X Research source Ask for distraction, consolation, or guidance as to how you should cope. Whatever you need, let your loved one give it to you.
Schedule a worry period of 20-30 minutes every day. During this time period, you are allowed to think about what’s going wrong. After the time passes, push these concerns away and remind yourself that you have to wait until the next window. Try to identify what’s behind the rumination. For example, if you keep thinking about something your boss said to you at work, ask yourself why it is bothering you so much. Are you worried about your work performance? Identify the worst-case scenario, and ask yourself if you can handle it. Knowing how you would deal with the worst that can happen can help you feel more confident and let go of what’s bothering you.
For example, maybe you are highly stressed because you are failing your mathematics course. A good way to resolve your negative feelings is to brainstorm what actions you can take to resolve the situation and/or improve how you feel about it. You may be able to get a tutor, ask the instructor for extra assignments or additional study tools, or, if it is simply bad timing, you may be able to drop the course and take it again later. Think of all the possible avenues you can take and then map out a plan.
For example, say you are upset because you believe your girlfriend is about to break up with you. You don’t have solid facts, just a hunch. You can overcome negative feelings and resolve the situation by asking yourself some questions, such as:[12] X Research source What evidence do I have that this is true? What evidence do I have that this is not true? Is there another way to interpret this situation? Have I confused a belief or opinion with a fact? If it did happen, what could I do to cope or handle the situation? What would a friend say about my thought?
For example, you may find yourself thinking, “I’m a terrible dancer. I’ll never be good at this. ” Instead, tell yourself, “If I keep practicing, my dancing will improve. ” When you’re used to thinking negatively, it’s easier for your brain to accept neutral thoughts than excessively positive ones. Instead of telling yourself, “I am the best dancer ever,” try something like “I’m still learning, and that’s okay. ”
For example, you might think to yourself, “I am feeling anxious. My shoulders are a little tense. I feel full from lunch. ”
If your mind starts to wander from this task, return your attention to the given body part as soon as possible. Certain sensations you get in your body can clue you in on your emotional state. Right now, you are not trying to change anything, but merely bring awareness to how different parts of your body feel.
Breathe deeply and try to relax your body and mind. Once your thoughts begin to slow down, ask yourself, “What am I feeling right now?” Try to pinpoint where in your body the emotion is being expressed. What color would you give this emotion? What name? Start by trying to label what you are feeling from the four basic categories: mad, happy, afraid, or sad. [18] X Research source
Buy some window crayons and write out words or phrases on the shower tiles as you bathe. You might cry or express your emotion during your shower. As you finish, the words will have started to wash away. You may have to rub them a bit, but, in general, once you have finished cleaning your body, you have also cleansed yourself of those painful emotions. Write a letter—to yourself or to someone else who hurt you. Write down all your thoughts, feelings, and any actions you have wanted to take. Once you are done, read over the letter. Then, use a match to burn the letter. Spread the ashes in the wind, or flush them down the toilet.
