Notes on: Your guide to dealing with negative emotions

'The Key to Dealing With Negative Emotions Positively' is an article by Sweta Bothra and was originally published on thriveglobal.com.

Negative emotions are NOT bad

Negative emotions are an essential part of the human experience and they help us survive. They are like messengers trying to tell us about our environment. Some example of those messages are:

• Something needs to change. Anxiety can signal that something in our environment is affecting our well-being and needs to change.

• Something is unfair. Anger or frustration might signal that you feel a boundary was crossed and could signal the need to reestablish them.

• Something could harm us. Fear can suggest there is a threat or dangerous situation we need to react to.

• Something bad has happened. Sadness is a reaction to something bad that has happened.

Negative emotions give us valuable information that allows us to navigate through life, and avoiding them does not help. Negative emotions that are left unmanaged can have adverse effects in the long-term. They key is to accept them and manage them in a healthier way.

This four-step process can help you learn to manage negative emotions effectively.

1. Step 1: Acknowledge the emotion. Find a label for the emotion or emotions is a good place to start. Once you have acknowledged the emotion, avoid ruminating on it as this can have adverse long-term effects. Instead, try to focus on the fleeting nature of emotions and let it pass.

2. Step 2: Identify the message. After identifying the emotion, try to think of what is causing it and why you are feeling that way. When you think in terms of causes rather than focussing on the emotion itself, you put yourself in a problem-solving mode.

3. Step 3: Consult logic. Pause to evaluate your feelings from a logical perspective. Ask yourself some questions or consult someone you trust to help you think it through.

4. Step 4: Decide how to respond. You have the power and choice to respond in a healthy and helpful manner in any situation. Focus on what you can control, take action and try to let go of the negative emotion.

Sometimes not responding is the best way to respond. Remember to think of the consequences of your actions and spend a moment to evaluate if it is worth it.

If you learn to accept and manage negative emotions, you will no longer feel threatened by the possibility of a negative experience, and instead will be able to appreciate the present moment more and live a happier life.