• Sonal Agrawal

HOW TO USE MINDFULNESS TO WORK WITH NEGATIVE EMOTIONS

Updated: Nov 18, 2019


There are minutes in life that are hard, agonizing, startling and hard to endure. There are times when we feel outraged, uneasiness, misery, humiliation, stress, regret or other negative feelings.

In these attempting times, we frequently need to get away from the pain, overwhelm it or push it away by one way or another. We may begin a mental struggle with the pain trying to mentally talk our way out of it, or we distract ourselves with activities or drown it out with food or drink or something stronger.

All these methods for maintaining a strategic distance from negative emotions just sustain it over the long haul. Avoidance creates suffering and keeps us from living fully this miraculous and precious life that we have.

Rather than ‘turning away' from pain in evasion, we can figure out how to tenderly 'turn towards' what we're experiencing. We can bring caring open attention towards the wounded parts of ourselves and make wise choices about how to respond to ourselves and to life.

According to Elate Experts, the following is the process for mindfully dealing with negative emotions:

  • STOP, TURN TOWARDS:

When you have turned out to be Take a full breath and afterward 'sit with' the anger, shame, guilt, anxiety, frustration or fear. Try not to restrain it, suppress it, ignore it or try to conquer it. Simply be with it with a frame of mind of open interest and acknowledgment.

  • IDENTIFY THE EMOTION:

Acknowledge that the emotion is there. If you are embarrassed, you can specifically recognize that feeling. You can mentally say to yourself, for example, "I know there is an embarrassment in me."

  • ACCEPTANCE OF WHAT IS:

When you are embarrassed or feeling another negative emotion, you don’t need to deny it. You can accept what is present.Through your mindful acceptance, you can grasp or hold the feeling in your awareness, this by itself can quiet and relieve you. This is an act of self-empathy and responsiveness to your very own trouble, and it is so much more effective than punishing yourself for having this feeling. See if you can be open to feeling what you feel.Opening to it means to see what is there fully without suppressing, rejecting, ignoring or trying to be ‘stronger’ than the emotion.

  • REALIZE THE IMPERMANENCE OF ALL EMOTIONS:

Acknowledge that all emotions are impermanent. They arise, stay for a while and then disappear. They come and go in you, like waves in the sea, cresting and receding. Your task is simply to allow this current wave to be and to witness, with patience, as it continuously changes form and eventually disappears.We often take emotions (especially negative ones) very personally. But mindfulness invites us to view them as simply mental events passing through, temporary waves in our ocean of awareness.

  • INVESTIGATION AND RESPONSE:

When you are quiet enough, you can look profoundly into your feeling to comprehend what has achieved it and what is causing your discomfort. It may be that particular kinds of thoughts were the cause. You may have been worrying unnecessarily about something or someone and that generated feelings of anxiety.You may likewise find that you have specific qualities, convictions, desires and decisions about how you ought to act or be seen by others that added to the feeling. You may then reflect on how you want to respond to what is happening. This may take the form of simply realizing that your thoughts are not reality and therefore not taking them seriously.

To conclude, contact Elate experts to gain knowledge on how to practice mindfulness & also to maintain overall wellbeing.