How To Manage Negative Emotions Effectively? Expert Shares 6 Tips

Maintain your mental health!

We all live in a very fast-paced world where we have to keep moving. Considering the high-stress environment that we all live in, it’s easy to have negative thoughts flooding our minds and plaguing us. And not all of us have the luxury of time and money to see a therapist regularly. This is why, we decided to make all of your lives easier by asking Ms Pinky N.D. Kansara, a certified REBT practitioner (Rational Emotive Behavioural Therapy), Emotional Wellbeing Coach and counsellor to share some tips on how to cope with negative emotions effectively.

Ms Pinky N.D. Kansara says that we must understand that having a consistently positive outlook is essential and that having to cope with occasional low phases is a part and parcel of life. Here’s how she suggests one can manage negative emotions.

1. Never Suppress Emotions

Ms Pinky N.D. Kansara shares that instead of trying to suppress negative emotions, it’s more beneficial to accept them. It may take time to accept these negative emotions but acknowledging them without trying to forcibly discard them can prevent unnecessary stress. I mean, it does get much more stressful when we try to shush our minds.

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2. Self-Reflection Can Help

The REBT practitioner stresses the importance of allocating time to assess your own mental and emotional well-being and be self-aware of your own feelings. Understand and explore your emotions and the reasons behind them and use self-help techniques to manage your emotions.

3. Positive Self-Talk Matters

Just as you offer kindness to the people around you, it’s essential that you do the same for yourself as well. Ms Kansara recommends engaging in internal conversation with yourself and being compassionate and empathetic with yourself to identify and understand your own emotions.

4. Identify Your Emotions

According to the REBT practitioner, it’s essential to evaluate the intensity of your emotions and understand that heavy emotions can create the illusion that you require a grand solution but that’s not always the case. Moreover, she says that it’s just as important to correctly identify your emotions and label them correctly. “Differentiate between emotions. For instance, distinguishing between sadness, boredom, disappointment, and lack of enthusiasm provides clarity for finding appropriate solutions,” says Pinky N.D. Kansara.

5. Find Your Triggers

Ask yourself the right questions in order to understand, explore and find your triggers. Try to pinpoint the underlying cause of your negative emotions. The REBT practitioner says that one needs to under what led to the emotions. Were hurtful actions or words the cause or did the sadness occur at a specific time? Anaylise when, where, why and how your negative emotions were triggered. Finding the root cause can help deal with the real issue.

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6. Explore Solutions

Once you have identified your emotions and triggers, the next step is finding a solution. Address the root cause of your problems by connecting with yourself regularly and maintaining a consistent emotional connection to avoid potential distress. Another thing Ms. Pinky Kansara suggests is to engage in activities and hobbies to keep yourself engaged and redirect your focus to elevate your feelings.

Following these simple steps can help you navigate and manage negative emotions properly. Further, it will also help in changing your emotional response and allow you the space you need for emotional growth.

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Janvi Manchanda

​​She uses her pen to slice through patriarchy. She could be Geet one day, Wednesday Addams next. Writing is the bane of her existence and the object of all her desires!

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