What causes negative emotions can be complex, as we’ve discussed in our previous article. Similarly, the solutions to these issues are not one simple fix. However, with a combination of techniques, practices and strategies these can be managed.
The list below is not exhaustive, although should begin to help in dealing with and managing any negative emotions if they arise.
1. Recognise that a negative emotion is presenting itself
Recognising that a negative emotion is presenting itself allows you to potentially deal with it. Certain negative emotions such as anger can have detrimental effects on wellbeing, especially if you attempt to suppress it.
2. Write down the triggers
Keeping a journal of events that trigger negative emotions gives a wonderful insight into managing them. Over a period of time a pattern will present itself and help in recognising certain situations which need to be avoided, or at least pinpoint that help is required with a specific issue, instead of something that may feel vague or unsure.
3. Work on the things you can control or influence
There are three areas that one has a conscious choice over:
1. What you can control (What you buy, eat, where you live, friends, thoughts)
2. What you can influence (Promotion, health, relationships, expectations, motivation)
3. May be of concern (The News, politics, economy, what other people think of you, the weather, hypothetical situations, things that have not yet happened)
Concentrating your energies into areas the thing you can control and influence will help in reducing negative emotions. When people start to focus their energies into areas that may be of concern, lots of potential rumination can happen that can lead to stress and anxiety and other negative emotions.
4. Know when to take a break
Can you remember the last time that you felt run down and as a result caught a cold or flu? This is your unconscious mind’s way of saying ‘Hey, you should have eased off the gas three weeks ago’.
Look at ways you can take breaks in your life to unwind and recharge. This may be going on an actual holiday or maybe something like doing a regular hobby or going to the gym. Give yourself a break from the demands of ‘x’ can be just the required tonic.
5. Meditation and Mindfulness
Meditation and mindfulness are excellent ways to relax and be calm and are a fantastic antidote to those five major negative emotions of anger, sadness, fear, hurt and guilt. Both of these practices have been shown to aid sleep, ease stress and improve attention to name a few. Mindfulness is about focusing on the moment, but without judgement. There are some great apps such as Calm and Headspace that help with coping with negative emotions and the practices can be as short as 5 minutes up to 1 hour or more. Why not give them a try?
6. NLP, Timeline Therapy® and Hypnotherapy
Neuro Linguistic Programming (NLP), Timeline Therapy® and Hypnotherapy are a set extremely powerful tools, techniques and strategies that can remove all five major negative emotions at the root cause. The real beauty of these techniques is that there is no need for an individual to relive or describe any of the traumatic events from the root cause. All the work is done by shifting the neurology and making change in an amazingly effective way to help build on what one wants for a desired future using techniques such as anchoring, visualisation and trance.
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