Sometimes my emotions feel debilitating, and I have a hard time recovering when negative emotions hit. What are some ways that I can still continue on with my day and still release my feelings?
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Emotions can be complex and it’s human nature to want to avoid and/ or suppress them. Despite that desire, there are ways to honor what you’re feeling, without feeling like it is going to totally deter your day. Start by taking the time to recognize and honor what you’re feeling. Name what you are feeling and ask yourself, “What is it that’s coming up for me? Why is it showing up this way?” If you are in a place where you aren’t able to answer all of these questions, understand that it is normal. Sometimes we experience situations that trigger something within our subconscious and even if you can’t explain the why, always try and start with what the feeling is.
Once you are able to name it, check-in with yourself to determine what it is that you need to cope. Depending on the emotion and situation, it may look different each time, so don’t feel discouraged if something that’s worked before isn't providing you with the relief that you need. For example, if you need to release your emotions through exploration, journaling or confiding in a loved one, may be cathartic for you. Maybe you feel the physical sensations of the emotion and it is causing further distress and tension, so physical movement such as exercise or yoga, can help you release the pent up energy. Perhaps you are in a more emotional place where you are experiencing negative thought patterns that are self-deprecating and drowning out all other thoughts, so challenging the thoughts and using positive self-talk, would reframe the triggering thoughts and emotions. Mindfulness-based practices such as guided meditations, grounding exercises, or guided imagery (ex: imaging a safe space), are always beneficial practices to implement as they are designed to bring awareness to your emotions but also enable you to feel more present.
When in doubt, remember the acronym RAIN.
R: Recognize what is happening
A: Allow yourself to feel the emotions authentically, without judgment or the urge to problem-solve
I: Identify the emotions and thoughts that are coming up, and investigate them with curiosity and care
N: Nurture yourself with compassion via self-care practices, words of affirmation, and reminders that your emotions are temporary. Use your intuition to assess what you need in the moment and separate yourself from the emotions.
If things have been feeling particularly hard and debilitating for you, I encourage you to outreach a mental health professional for further support. There is no shame in seeing a therapist to help you address your emotions and provide you with a safe, nonjudgmental space to process your feelings.
Samantha Southard
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